Creatine is one of the most extensively studied nutritional supplements in the world.
But despite a body of proven research, it is still surrounded by many myths that have put people off using it, especially women.
Myths such as:
- Is it illegal?
- Can it increase weight gain?
- Will using it cause water retention?
- Can it cause cramping?
- Does it lead to dehydration?
However, creatine supplementation can be very beneficial in helping to increase the body’s capacity for high-intensity exercise and lean body mass.
First, let us understand what creatine actually is and then we can discuss the potential benefits to your training.
Creatine is a non-protein nitrogen, created naturally in the body and also present in dietary sources, such as meats and fish. However, you would need to consume large amounts of these foods in order to obtain adequate quantities, and this is why supplementation can be a useful option.
It is a more efficient and less expensive means of increasing creatine in the body without excessive fat and/or protein intake.
Creatine can improve performance during high-intensity exercise and lead to greater training adaptations as it helps you push just that little bit harder during your training sessions.
Contrary to many beliefs out there, creatine is not a solely “male” supplement. Women can also benefit greatly from supplementing with creatine, especially those who are serious about strength training or participating in high-intensity sports.
Creatine has been shown to aid performance, recovery and increase strength significantly in a short period of time.
Be mindful that with this increased exercise capacity, you may be performing at a higher intensity for longer periods, therefore your body will lose more fluid through sweat. Creatine pulls water into your cells, so if you are dehydrated, it may not give you that extra 10% on a tough set.
While creatine is not harmful for those with healthy kidney function, if you do have a kidney dysfunction or disorder, please refer to your doctor before supplementing with creatine.
Overall, with the appropriate dosage (5g per day) and plenty of fluids, creatine is a safe and highly effective supplement. As always, it is a supplement that is most effective when consumed alongside a healthy and balanced diet – not in place of it.
Thinking about adding creatine to your supplements cupboard? Head to our store to read more on the key benefits of Creatine Powder.