Creatine is a dietary compound that is both synthesised within our bodies, primarily in the liver, and naturally ingested through omnivorous diets, with the greatest natural quantity of creatine present in red meats. However, to achieve an ergogenic dose of creatine through diet, you’d have to consume 1kg of beef! Creatine is stored primarily in our muscles but also our brain and other tissues!
Research on creatine dates back to the 1830s when it was first isolated. However, it wasn’t until 1926 that scientists quantified creatine storage and retention in the body. Creatine supplementation gained popular attention in the early 1990s, particularly after the Barcelona Olympic Games.
Supplementing with Creatine Monohydrate replenishes the concentration of adenosine triphosphate (ATP), a vital molecule necessary for muscle contraction. We have decades of research showing improvements in strength, muscle size, muscular endurance, sprint performance, post-training recovery & glycogen storage and even improved cognitive function! As little as 5g/d of creatine has a significant positive effect on both working memory & intelligence.
Alternative forms of Creatine, such as creatine ethyl ester (CEE) and Kre Alkalyn (KA), have been marketed as superior forms to Monohydrate; however, these claims have not been supported by scientific studies and for now, they appear to be merely a marketing gimmick used to justify inflated price.
While the ideal way to take it with food and after training, it is nowhere near as important as simply getting your daily dose – you can take it at any point in the day, and it can be mixed with water, juice or a protein shake. The most commonly used dosage is around 5g per day, however, evidence shows that dosages of as little as 0.03g/kg/day can also be effective. Creatine can be “loaded” at higher doses to increase the saturation levels quicker, but it is unnecessary and simply might be a waste of money. It can take anywhere from 2-4 weeks to work!
One thing to be aware of: Creatine can indirectly cause weight gain, as an increase in glycogen stored in your muscle will pull in more water, so don’t freak out when you jump on the scales!
If you want to find out more about Creatine or other supplements that can aid your health or performance in the gym, reach out to us! Certified Nutritionist at our gym will guide you through the labyrinth of misinformation and help you choose what works best for you!