Creatine is among the most well-researched & effective supplements. It can help with strength & exercise performance by rapidly producing cellular energy during intense activity.
On top of increasing strength and performance, creatine has the ability to reduce muscular fatigue. This in turn can further benefit performance by allowing longer, harder training in any type of physical training.
Having better workouts obviously results in better muscular development. But creatine also allows muscle to store more water, which is a positive thing for anyone looking for a more muscular appearance. Read more below about the misconceptions of creatine.
When muscles are being used, their main energy source in the body is known as ATP (adenosine triphosphate). When the ATP is used up, it turns into ADP (adenosine diphosphate), and can no longer be used for energy.
Creatine is naturally produced in the body from amino acids. It stores high-energy phosphate (P) groups and can turn the useless ADP back into ATP, the primary energy source for working muscles.
Creatine can be found in some foods and is most prevalent in meat and fish. But you can get a controllable serving of creatine every day with TruCreatine.
Some people are afraid to drink creatine because someone at their gym told them "it makes you bloated" or "it makes you hold water". This misconception started from an oversimplification of how creatine works.
Creatine does in fact make you retain more water, in your muscle tissue! This is exactly what anyone who is looking for a more muscular appearance wants. The misconception comes from people falesly assuming this water storage occurs in places like fat tissue, like traditional bloating, but this is not the case.
You may have read about creatine "loading". This is the concept of consuming ~20g creatine for the first week of use, and then moving down to 5g per day thereafter.
This method does allow creatine to kick in a few days faster, but it is not necessary. If you are looking to be cost effective and can be patient, just stick to 5g per day from the start. Creatine is effective in doses as low as 0.03g/kg of body weight!
If you want your creatine to work ASAP, the 20g/day loading phase for the first week is effective.