Imagine a supplement that lets your muscles absorb more nutrients and water that in turn increase the ATP, often referred to as the molecular unit of currency, of the muscle, so you have more energy and power during your workout? Well, you have found it. Creatine.
Creatine is the single most important supplement for young athletes not banned by the NCAA can take to increase athletic or resistance training performance. For older, more experienced athletes and lifters, creatine is likely a staple of their diet already. There are now hundreds upon hundreds of longitudinal scientific studies that also show how creatine safely interacts with your body on a molecular level.
Creatine has many pros that has lead many researchers to call it the most researched combination of efficiency and safety on the supplementation market. Researchers have found the your muscles are able to consistently produce five to ten percent more efficiently with the use of creatine. The price of creatine supplements are cheap and affordable for a large range of athletes. Creatine volumizes your muscles and has good body recomposition qualities i.e. increased muscle and body tone. Your endurance during workouts also is increased as your ATP is replenished more effectively and faster.
Creatine’s only side effect that can come about from creatine supplementation is dry mouth due to dehydration. Creatine forces more water and nutrients into your cells to produce more muscle energy, but that also means it takes water away from other parts of your body, which can strain your liver over time. This concern can be easily fixed by drinking more water throughout the day. For the average human, drinking five to six water bottles worth of water a day should prevent any effects that come with dehydration. For athletes and lifters, I would recommend seven to eight full glasses of water for optimal hydration.
Dosage of creatine is usually between 3 and 5 grams a day. Creatine monohydrate is the most popular supplement on the market, but other creatine forms such as Kre-Alkalyn, Nitrate, and Citrate are other popular choices on the market as well. Monohydrate is the most effective supplement for absorption and efficiency hence its popularity. Kre-Alkalyn’s is less effective but is engineered around no bloating. Nitrate is advertised as being easier on the stomach hence more drinkable, but there’s no conclusive evidence that it is better than monohydrate. Citrate, bound to citric acid, is more water soluble than monohydrate, but its efficiency is the same. My favorite creatine to use is listed below as it has an ample amount of servings but also a competitive price. Whichever creatine that you pick is entirely up to you and your choice and which one you feel works the best with your body’s chemistry.