Creatine: Why the hype?

Apart from the effects on performance and muscle mass, creatine is also beneficial to the brain.

This is where creatine comes in. Your liver produces molecules called Creatine Phosphate. These hold onto a vital single phosphate that is also stored in your muscles. Very few people naturally have full Creatine Phosphate stores. In fact, the average person only consumes 1g a day from their diet, whereas the recommended daily intake is more like 5g.

One point to note is during the first week, one needs to stay well hydrated to help this process. It has also shown to increase the amount of glycogen stored in muscles, which is another form of fuel for our muscles to use.

So, how much should you take and when? For those looking for significant performance increases, it is generally recommended that they spend five to seven days on a “loading” phase of 20g a day. There has only been short-term studies done on the effects of creatine supplementation on those who have existing kidney issues. If one does have them then take caution in consumption.

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