8 Things to know about Creatine

September 19, 2022 2 min read

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
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