Collection: CREATINE

Creatine is a substance naturally produced by the body from the amino acids arginine, glycine, and methionine. It is primarily stored in muscles and plays a role in energy production. It can also be obtained from dietary sources such as red meat and fish, although typically in smaller amounts compared to creatine supplements.

To understand creatine’s role in physical performance, it helps to look at how your body produces energy. Your muscles rely on adenosine triphosphate (ATP) as their primary energy source. During short bursts of high-intensity activity, such as sprinting or lifting weights, your body uses the phosphagen system to rapidly regenerate ATP using phosphocreatine stored in your muscles. Creatine supplementation increases your muscles' phosphocreatine stores, which helps support ATP regeneration and physical performance during repeated bouts of short-term, high-intensity exercise.

Creatine increases physical performance in successive bursts of short-term, high-intensity exercise, such as sprinting or weightlifting. This can support more effective training sessions when combined with regular exercise. Creatine supplementation may increases the phosphocreatine levels in muscle tissue, which supports more effective ATP regeneration during high-intensity workouts. This enhanced energy availability can help improve training capacity, allowing for more repetitions or higher workload. While creatine is not directly authorised for claims related to muscle mass or strength, its performance-enhancing effects—when combined with resistance training—may contribute to gains in muscle strength and size over time.

The recommended daily amount of creatine typically involves an optional loading phase of 20-25 grams per day for 5-7 days, split into smaller doses, to rapidly saturate muscles. Following this, or if skipping the loading phase, a maintenance dose of 3-5 grams per day is standard to keep muscle creatine stores elevated. Consistency in taking your daily dose is key for optimal benefits.

There's no single "best" time to take creatine; consistency is key! It works by saturating your muscles over time. However, many prefer to take it around their workouts (either just before or immediately after), often with carbs or protein, as this may slightly enhance absorption and recovery. On rest days, any time that fits your routine is fine. Just focus on taking your daily dose regularly.

Women no longer need to be wary of the effects of creatine on their bodies. The type of muscle built while using it will depend highly on the exercises performed. Even though there is a clear difference between the male and female anatomy, the role of creatine in the body remains the same for men and women. Creatine works the same way in the body regardless of sex. Both men and women use ATP as their primary energy source for muscular contractions. Supplementing with creatine can support performance in high-intensity, short-duration exercise for all active individuals.

It is no secret that combining creatine with high-intensity exercise can increase muscle mass, which is probably where the confusion between creatine and steroids originated. As mentioned, creatine is produced from amino acids, a naturally occurring compound. Steroids, on the other hand, are manufactured chemicals. A creatine supplement is just basically a top-up to what you already consume through certain proteins. Fact: there is no relation between creatine and steroids.

Creatine monohydrate is the most extensively researched and effective form of creatine, a natural compound found in muscle cells that plays a crucial role in rapid energy production. By increasing the body's stores of phosphocreatine, it may help to quickly regenerate ATP (adenosine triphosphate), the primary energy currency for short, high-intensity activities like weightlifting or sprinting. This can lead to significant improvements in muscle strength, power output, exercise performance, and can also contribute to increased muscle mass and faster recovery, making it a staple supplement for athletes and fitness enthusiasts.