You may have heard a lot of conflicting reports about the effects of creatine on your training. Any supplement tends to be a polarizing figure in the strength and conditioning world. As far as I know this is the most researched supplement out there and is deemed to be the safest, that is no side effects. I think this fact alone goes a long way towards recommending this supplement.
The research
Cooper, Neclario, et all did a study on creatine supplementation with a view towards exercise and sports performance. Their findings are pretty relevant towards all past research. “Regardless of the form, supplementation with creatine has regularly shown to increase strength, fat free mass, and muscle morphology with concurrent heavy resistance training more than resistance training alone. Creatine may be of benefit in other modes of exercise such as high-intensity sprints or endurance training. However, it appears that the effects of creatine diminish as the length of time spent exercising increases. “
4 things to know
- Creatine monohydrate and only 5g a day-There are other forms of creatine, but monohydrate is the highest researched and safest one to take. You may have been recommended to cycle on and off but 5g a day for athletes is all thats needed, keep it simple.
- Effective to increase performance especially in power athletes – Helps performance in short burst due to the need for creatine in these activites.
- Kidney problems only found in extremely high dosages – Kidney problems were thought to be a side effect from creatine, however this is only true in extremely high dosages.
- Creatine is in food – Steak, chicken, and eggs have a high dosage of creatine. Eat real whole foods and supplement with 5g to make sure you are stored up.
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