8 Things to know about Creatine

Creatine is the most effective legal muscle building supplement on earth. However, there are a LOT of misconceptions about creatine.

Here are 8 things you should know about creatine.

1. Creatine is NOT a steroid. Creatine is naturally found in red meat
    - There is ~1 gram of creatine for every 1 to 2 pounds of red meat you eat
    - There is no need to "cycle" on and off creatine
    - Ideally, creatine should be taken post workout and WITH CARBS
2. Creatine works by RECYCLING adenosine triphosphate (ATP)
    - ATP is your body's energy source
    - The more creatine stored in muscle, the more energy available for working muscle
    - This is why creatine improves athletic performance
3. Creatine is SAFE
    - Creatine does not damage the kidneys when taken at the recommended levels
    - Creatine has been studied for decades and is one of the safest and cheapest supplements available
    - Creatine is also important for sperm, eye, digestive, skin, and brain health
4. You do not have to "load" creatine
    - Creatine works via a saturation point
    - Once your muscles become saturated with creatine, there is no benefit to taking more
    - Some people "load" creatine with 5 grams 4x daily for 4-5 days
    - Once saturated, your muscles should stay topped off with 5 grams per day
5. Powder is better than capsules
    - The best part about creatine is it's cheap (and works)
    - You don't need creatine in capsule form, proprietary blends, or with any other ingredients
    - Creatine monohydrate is what you want
6. Creatine HYDRATES your cells
    - Creatine drives water into muscle cells, which seems to protect against dehydration, muscle cramps and muscle injuries
    - If you're getting adequate water and salt in your diet, almost everyone is safe taking creatine
7. Creatine does NOT work unless YOU do
    - Creatine doesn't create muscle out of nowwhere
    - You need to ride HARD to reap the benefits
    - Creatine WILL help you ride HARDER and LONGER
8. Creatine has COGNITIVE benefits
    - Creatine helps reduce mental fatigue and improves memory
    - This is most relevant to vegetarians and middle age athletes
    - You can get 5 grams of creatine in your diet, but it requires 5-8lbs of red meat