The Basics Of Creatine

Creatine is a popular supplement for bodybuilders and athletes. It is said to improve muscle strength, power and endurance. But does it really work? And are there any risks associated with taking it? Let’s take a closer look at this supplement to see if it’s right for you.

Creatine is naturally occurring in red meat, chicken, turkey, and seafood, so if you have a diet that is lacking in these departments, supplementing creatine might benefit you even more.

Creatine is one of the most well studied, if not THE most studied sports supplement in history. It helps with strength outputs, increases intra-cellular water, helping increase the look of someone’s physique, and will even slightly help increase muscle growth.

I get a lot of people, especially females, worried about creatine, because of horror stories their great aunt twice removed told them when she took this crazy supplement. But just like all of the other fitness advice and stories that she told you, she’s wrong…again. Creatine will not make you look bulky, it will not cause you to grow facial hair, you’re not going to break out with pimples all over your face. The actual drawbacks to creatine that have been noted in studies are stomach issues and nausea because of too much being taken at once (much higher of a dose than I would recommend.

Creatine Monohydrate is the most widely found and sold version of creatine, many other versions have come and gone with their own hyped up marketing behind them, but monohydrate has been around for years and it seems has continued to be the king.

HOW DO I TAKE IT!? You can begin taking 5 grams of creatine monohydrate daily, many preworkout or intraworkout supplements even have creatine in them. The timing of creatine does not matter, despite many people trying to say it has to be perfectly timed pre workout to have any effects. The creatine simply builds up in your system over time.

All in all, if you are looking for that extra little boost in the gym, maybe creatine is what you’re looking for!!

As always, if you have any questions, please feel free to email me at or direct message me on Instagram at

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