Creatine is by far one of the best supplements one can start taking during their fitness journey.

Why? Because it’s one of the most well-researched supplements with proven effectiveness in increasing muscle mass, strength, and performance output.

Creatine is also naturally occurring in the body and is found in foods like meat and fish.

Let’s review some of the most common questions around Creatine:

How does it work?

In simple terms, creatine acts as a boost in your muscles during tough workouts. Giving you better energy conversion and power output for lifting and/or sprinting. It also makes your brain more efficient by improving memory and cognition.

Overall, creatine provides significant benefits for a relatively low price if compared to other supplements in the market.

How to take it?

In most studies, benefits are seen with just 5g of creatine daily within 10–20 days. Mix it into water or any other type of drink and have it at the time of day that suits you best. The important thing is to take it daily and consistently for 10–20 days as your body requires that period to load its creatine levels to maximum capacity.

Are there any potential side effects?

Creatine is generally considered safe to use for most people when taken within recommended dosages.

Can I drink it with whey or smoothies?

Yes, there should be no issues with mixing creatine and other supplements or even smoothies and fruits.

Does it enhance performance in sports like running, fighting, or volleyball?

Creatine will help in any sport that requires short bursts of energy. Therefore it can be useful during sprinting, high-intensity interval training — HIIT, sports that require jumping and blocking (such as volleyball, basketball, etc), and on fighting sports where explosive power movements like punching, kicking, and knee strikes are usual.

Can I drink it with whey or smoothies?

Yes. There’s evidence to suggest that creatine may be more effectively absorbed when consumed alongside carbohydrate-rich foods.

Can I get it from food?

Yes. As mentioned, creatine can be found mainly in meats and fish. However, those pursuing high-performance sports may find it easier to meet their creatine needs through supplementation.

Will I gain weight when using creatine?

Any weight gain with creatine is primarily due to higher water absorption by the muscle. You may notice slightly larger and more toned muscle as a result of this water content. However, when stopping the usage of creatine, the excess water is also released over time.

Is creatine legal in sports and competitions?

Yes, creatine is legal for use in sports and competitions. It is not considered a banned substance by most sports organizations. No bans here, just gains.

Creatine monohydrate, ethyl ester, or micronized?

There are a few different types of creatine. However, there will be no mistake in simply choosing monohydrate as your main option as it offers a better cost-benefit and stronger scientific evidence.

Can women use creatine?

Yes.

Does taking creatine turn me into the Incredible Hulk overnight?

No. It would be convenient to wake up a super hero but the effects of creatine are a bit more modest.

Will creatine help me say ‘no’ to late-night ice cream cravings?

Creatine’s good, but ice cream’s undefeated.

TL;DR;

Creatine supplementation gives you a science-based and cost-effective way to enhance sports performance, increase muscle strength, and support overall fitness goals. A supplement that anybody can take advantage of.