Creatine is a highly beneficial supplement which will improve performance and results from your training. Creatine will provide an increase in strength, power output, workout volume and an increase in lean muscle mass. The most studied and proven supplement in the world, Creatine has shown time and time again how much it will benefit the avid health and fitness enthusiast looking to take their training to the next level.
Creatine is an amino acid which is used to assist in the production of Adenosine Tri-Phosphate (ATP), the energy source within the body. We actually produce Creatine within our body via the liver and the kidneys, though only around 1g per day is able to be produced endogenously. This is simply not enough to meet the needs of intense training and getting Creatine from food sources exclusively is not a viable option. Though red meat does contain Creatine, it is in no way feasible to use this as a specific Creatine source, as the amount you'd have to eat every day is totally unfeasible. Thankfully researchers discovered a way to cheaply and effectively supplement with pure Creatine to make supplementation a breeze.
Creatine is best supplemented with every day for as long as you plan to use it. A Creatine “cycle” typically is 8-12 weeks long, subsequently followed by a 4 week break. Usage of Creatine can then begin again with effectiveness returning back to the baseline levels experienced as they were at first use.
Creatine comes in several delivery methods including powders (flavoured and unflavoured) as well as tablets and capsules from several supplement companies. Creatine Monohydrate is the most proven and effective Creatine bonded ester. A simple dosage of 5g per day is enough to elicit maximum ergogenic benefits. Most users simply mix 5g of unflavoured Creatine Monohyrate into their post-workout protein shake to get the benefits of their protein AND their Creatine in the one drink.