Creatine is a widely used supplement in the fitness industry that has recently been popularized due to its positive effects on individuals that are weight training.
Creatine is one of the most widely studied, and one of the most effective supplements on the market. It is an amino acid that is located inside of the muscle cells within our bodies as well as in our brains.
This amino acid is ingested through the consumption of dairy, eggs, meat or seafood. One gram of creatine per day is also produced within our own bodies via our liver, pancreas, and kidneys.
Those that are in a normal carnivorous (diet that contains meat) diet, are able to consume up to 2 grams of creatine daily. On the other hand, vegans or vegetarians usually fall short due to the lack of animal products in their diet.
Since it is stored mostly in the muscles, creatine is used by the muscle cells as a source of energy. It has been shown to increase athletic performance and aid in building muscle.
Creatine creates “quick burst” energy and increased strength, which improves performance, but has little effect on aerobic endurance.
Research shows that taking creatine supplements may:
Creatine is a relatively safe supplement to consume with few side effects reported. However, you should keep in mind that:
Overall creatine is a safe supplement to take; however it is not a magic pill that will lead to muscle growth and fat loss.
The basic principles of calories, progressive overload, high protein intake and a well structured program, that includes adequate rest, have the most impact on your results!