There are many scams in the fitness industry, where useless supplements are marketed as “essential.” Through my research, I’ve realized that many of the supplements I’ve taken were not worth taking; because of this, I will only write about supplements that are proven and are worth using. Creatine is one of them.
There is substantial evidence that supports Creatine’s efficacy for increasing power output (Maximum strength) and anaerobic endurance (cardiovascular efforts lasting 4 minutes or less with max intensity).
Benefits of Creatine:
Creatine supplementation increases the body’s creatine stores (located primarily in your muscles). Creatine stores can regenerate Adinone Tri-Phosphate(ATP) to use as energy before energy is used from your body in the form of glucose as intense exercise is performed. This means an improved ability to perform an exercise at max intensity.
It helps your muscles give that last little bit when you are struggling, such as your last few reps during an intense set, and gives you a little more strength and power for that initial burst of intense physical effort. And studies have shown that it can improve the following:
- muscle endurance
- ballistic power(explosive training)
- sprint ability
- resistance to fatigue
- brain performance
Studies suggest creatine supplementation and resistance training can reduce bone loss in older populations.
Creatine from the body is a source of fuel for the neurons. Studies show creatine supplementation may improve short-term working memory and intelligence. For individuals whose creatine levels are suboptimal, such as vegans, vegetarians, and the elderly, creatine supplementation might benefit mental performance more than others. However, more research is needed to determine whether creatine supplementation can benefit long-term memory and thinking.
Creatine can reduce mental fatigue and has antioxidant properties that may help age-related mental damage.
How Do I Take Creatine?
3-10 grams per day is recommended depending on your muscle mass and the extent of your training. You can try to get your effective dose through foods that are highest in creatine, such as red meat and fish, but I personally just like to supplement it to be safe.
If you decide to take 10g per day, it’s best to take 5g 2x per day. For measurement, 1 level Tablespoon holds about 10g of creatine monohydrate. So half a TBSP pre-workout and half a TBSP after your workout will do.
You can mix creatine with water or any drink. However, don’t let creatine sit in liquid for too long, or else it loses potency, which is why energy drinks that include creatine are total scams.
Which Creatine Supplement Should I Buy?
In terms of efficacy, it doesn’t matter which kind you buy. Some supplement companies may try to brand their “specially” made creatine as superior to others. Disregard any such claims. With that said I recommend buying whatever is the most economical.
Your best value will be getting a large quantity from Bulk Supplements because that is where I have found the lowest price per serving. If you buy the 1kg(2.2lbs) bag of creatine via subscription through Amazon, you can receive an additional 10-15% of an already cheap creatine product and only pay 17-cents for every 10 grams of creatine you consume. I would set the subscription for every 3-6 months depending on how much you take per day. 17-cents or less per day for all these benefits sound like a no-brainer to me! Click here now to start!
Creatine has been shown to improve recovery, mental, and physical performance.
Aim for 3-10 grams per day as part of your diet
There is no difference in efficacy among the various creatine supplements so go for the cheapest one. That is why I recommend subscribing to creatine monohydrate from Bulk Supplements from Amazon. I have done a lot of searching and have found that to be the best price per serving.