Frequently Asked Questions
What is creatine?
Creatine is a naturally occurring compound within the brain, primarily found in the muscles and the brain. It plays a crucial role in the production of energy during high-intensity activities.
What does creatine do?
As a popular dietary supplement in the fitness industry, and for general health benefits, creatine is known for its ability to increase muscle mass and improve strength during short bursts of intense physical activity.
When should you take creatine?
Creatine can be taken either pre or post-workout to enhance short-term, high-intensity performance, or as a daily maintenance dose for consistent benefits. Some people opt for a loading phase of higher creatine intake initially, followed by a lower maintenance dose. Combining creatine intake with a meal, particularly one rich in carbohydrates and protein, may enhance absorption.
How much creatine should you take per day?
The general recommendation is 3 to 5 grams of creatine per person, per day, taken consistently to maintain optimum levels. It’s crucial to stay within the recommended guidelines and consult with a healthcare or fitness professional if you’re unsure, particularly if you have any underlying health conditions. Individual responses to creatine can vary, so personalised advice may be helpful.
What are the benefits of creatine for women?
Did you know that women have lower natural creatine stores than men? This makes creatine supplements particularly beneficial for women, addressing a range of health concerns. From alleviating symptoms associated with PMS to supporting healthy pregnancy and easing the challenges of menopause, creatine is a versatile companion in promoting women’s health.
When is the best time to take creatine?
Ultimately, the best time to take creatine depends on your preferences and when it fits into your daily routine. Consistency in taking creatine is often more important than the specific timing.
What are the side effects of taking creatine?
Creatine is generally considered safe when taken within the recommended dosages, and research has not reported many adverse side effects. You may experience some minor side effects, such as water retention, nausea, diarrhoea, stomach cramps or in rare cases, muscle cramping. It’s important to note that creatine is not recommended if you have any pre-existing kidney problems.
