Creatine: What It Is and Why You Might Want to Use It
If you’ve been around fitness circles or supplement stores, chances are you’ve heard of creatine. But what exactly is it, and should you consider adding it to your routine? In this blog, we’ll break down the basics of creatine, its benefits, and how to use it effectively.
What Is Creatine?
Creatine is a natural compound found in your muscles and brain. Your body produces it from amino acids, and it’s also found in foods like red meat and fish.
When you take creatine as a supplement, it boosts the amount stored in your muscles, providing extra energy for high-intensity activities like weightlifting, sprinting, or any activity that requires short bursts of effort.
The Benefits of Creatine
Creatine is one of the most researched and proven supplements out there. Here’s why it’s so popular:
Increased Strength and Power
Creatine helps produce energy faster during short, intense efforts, which can translate into lifting heavier weights or sprinting faster.
Improved Muscle Growth
It boosts your ability to perform more reps, which over time contributes to better muscle growth.
Enhanced Recovery
Some studies suggest creatine may reduce muscle soreness and improve recovery after workouts.
Supports Brain Health
Research is emerging on creatine’s benefits for cognitive function, particularly in tasks requiring quick thinking or focus.
Who Should Use Creatine?
Creatine isn’t just for bodybuilders or athletes. It’s beneficial for:
Strength Trainers: If you’re lifting weights, creatine helps improve performance and results.
Endurance Athletes: While its benefits are less pronounced for endurance, creatine can still support sprinting and recovery.
Beginners: If you’re new to fitness, creatine can provide a small edge in building strength and muscle.
How to Use Creatine
Dosage:
The standard dose is 5 grams per day. Some people start with a "loading phase" (20 grams daily for 5-7 days), but it’s not necessary to see results.
Timing:
Take creatine anytime—it doesn’t need to be pre-workout. Many people pair it with meals to aid absorption.
Consistency is Key:
It’s not an instant booster like caffeine. Creatine works by saturating your muscles over time, so consistent daily use is important.
Common Myths About Creatine
"It Causes Water Retention."
Creatine pulls water into your muscles, not under your skin. This “water weight” is stored in the muscles and contributes to their size and performance, not bloating.
"It’s Harmful to Your Kidneys."
Extensive research shows creatine is safe for healthy individuals. If you have pre-existing kidney issues, consult a doctor before using it.
"It’s a Steroid."
Creatine is a natural, legal, and safe supplement—not a steroid.
Should You Take Creatine?
If your goal is to improve strength, power, or muscle growth, creatine is one of the most effective and affordable supplements you can take. It’s backed by decades of research, easy to use, and safe for most people.
Conclusion
Creatine is a proven supplement that offers a range of benefits, from boosting strength and muscle growth to supporting recovery. Whether you’re a seasoned athlete or just starting your fitness journey, it’s worth considering as part of your routine.
At Riverside Fitness House, we’re here to guide you through every step of your fitness journey—supplements included! If you have questions about creatine or other ways to optimise your results, get in touch with us today.
As always, do your due diligence, and chat with your healthcare provider if you are unsure on whether you should be supplementing creatine.
