What is Creatine?
Creatine is a muscle and strength building supplement that has been used for years, unlike 98% of supplements, it’s been proven to work. Like, actually work, there are at least 700 studies that have confirmed it safe for human consumption without any deleterious side effects.
So yes, you’re right in thinking that creatine is basically a Unicorn in the supplement world.
How to take?
Simply take 5g per day, every day at whatever time suits you best. With that said, there is some evidence to suggest that taking creatine post-workout can be slightly more effectual. How effectual really? I honestly have no damn clue, so, if you can tend to be neurotic about these things and can take creatine post workout – knock yourself out.
It is best to take pre -work outs that give you fuel to burn and then take a recovery and repair protein.
If you’d rather take it at another time that suits you, do that.
What form of creatine is best?
Stick with a simple Creatine Monohydrate. It’s the most thoroughly tested and is cheap too. All the other fancy sounding ones – Creatine Ethyl Ester, Kre-Alkalyn, Malate, HCL, Magnesium Chelate – is marketing hype.
Creatine has been shown to:
- Increase strength and power output
- Help aid in building muscle (you still have to do the work, and eat well.
Creatine Is it not a steroid?
It is best to take only 5g of protein per day.
Do you have to take protein?
So, with all that said, do you need to take creatine? Not really. There’s certainly no harm and many positives to taking it, but if you decide not to, you’ll still make progress and build muscle and strength just fine.
Most people just eat home made food with out these supplements and do just fine as long as you can figure out how to get a balance of recommended in takes