Creatine supplement 101


In this series of blog posts, we explore popular sports supplements, bringing you the low down on what they are and what they’ll do for you. Central to every supplement stack is creatine. But what it is?


Creatine is perhaps the most popular, widely-used and most trusted sports supplement on the market. Used by everyone from bodybuilders and powerlifters to track and field athletes, creatine is natural, safe and effective. But precisely what is creatine in supplement form and why should you, too, consider taking it?

Creatine is a completely natural substance found in muscle tissue and therefore in meat. Taken as a supplement, it helps build muscle tissue, retain muscle size and fullness, supplies the body with fuel (by being broken down into ATP), and swells muscle cells, causing hypertrophy and visible muscle pumps. Creatine supplements have actually been around since the 19th century, and thousands of clinical studies, papers and bodies of research have been conducted into the use of creatine and creatine monohydrate as a supplement for sport, health and wellness. Creatine is used by elite, professional and even Olympic athletes.

Creatine monohydrate is the most commonly used and effective form of creatine supplement. You will often see the name Creapure on creatine monohydrate supplement products. This is a brand name for a specific form of synthetically produced creatine mono manufactured in Germany. Creapure represents the finest and best quality creatine available at the present time and is the purest, cleanest and most effective creatine you can buy.

It’s hard to think of a single sport, athletic discipline or level of sportsperson who doesn’t use creatine or creatine monohydrate supplements. It’s just so beneficial to strength, muscle gain, recovery, power, energy output and general health, and is so cost-effective, that there’s really no reason not to take it. Very occasionally people will report mild digestive issues or perceived bloating which they attribute to creatine supplementation but advances in creatine quality mean there is very little chance of this being an issue.

The 101 on creatine supplements:

What is creatine in supplement form?
Creatine supplements are powdered or encapsulated creatine, usually synthetically manufactured and therefore of non-animal origin.

How to use creatine as a supplement:
Take 4-8g daily, either in the morning or post-training. Current thinking suggests there is no benefit to using a loading phase.

Why use creatine supplements:
Power, strength, muscle gain, muscle size, better muscle pump and cell volumisation, general health.

Tips for smarter use:
1) Take creatine in the morning or post workout.
2) Mix with your post workout protein, or other powdered supplements (amino acids, BCAAs or l-glutamine)
3) If you experience digestive issues, reduce the dose by 1-2g daily.
4) Use Creapure creatine monohydrate for the very best type of creatine currently available.

  • December 3, 2014
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