Popular with athletes, fitness buffs, fitness gurus, and strength and conditioning coaches, creatine is possibly one of the most popular supplements of all time.
The evidence supporting creatine’s effectiveness is strong – thousands of professional and amateur athletes, weekend warriors, and regular athletes have discovered it from personal experience. More importantly, irrefutable evidence for creatine efficacy abounds in the scientific literature (Buford et al., 2007; Terjung et al., 2000; Branch, 2003; Rawson & Volek, 2003).
In my opinion, creatine is one of the few supplements that really works. When combined with an effective strength and conditioning program and protein supplements, creatine is helpful in improving body composition, muscle strength, power, and sprinting ability; Improved performance has been observed in almost all sports after creatine use. So if you like short, intense activities like athletics, wrestling, or are a strength athlete or just a fitness buff looking to improve your fitness parameters, you can’t afford to miss out on the benefits. offers creatine supplementation.
How should I take creatine?
Creatine is available for oral ingestion in the form of creatine monohydrate, as a powder, pill, liquid or stick formulations. Here are some tips on how to take creatine:
• daily dose of 5 g per day (recent thinking is that the 20 g / day x 5 day loading dose does not offer any benefit and is therefore not necessary)
• Creatine absorption is better when taken in combination with a sugary liquid (grapefruit juice)
• can be taken before or after training
• taking protein supplements in combination with creatine can further enhance the benefits
• after a 12-16 week cycle of creatine ingestion, take 4 weeks off
To conclude, creatine is one of the few supplements that really works. When combined with an effective strength and fitness program and protein supplements, creatine is helpful in improving body composition, muscle strength, power, and sprinting ability; Improved performance has been observed in almost all sports after creatine use. So if you like short, intense activities like athletics, wrestling, or are a strength athlete or just a fitness buff looking to improve your fitness parameters, you can’t afford to miss out on the benefits. offers creatine supplementation.
To learn more about how creatine works and the benefits of supplementing with creatine, follow this link.
References
Branch, JD (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr.Exerc.Metab, 13, 198-226.
Buford, TW, Kreider, RB, Stout, JR, Greenwood, M., Campbell, B., Spano, M. et al. (2007). Stand position of the International Society for Sports Nutrition: Creatine supplementation and exercise. J Int Soc Sports Nutr., 4, 6.
Rawson, ES and Volek, JS (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond. Res., 17, 822-831.
Terjung, RL, Clarkson, P., Eichner, ER, Greenhaff, PL, Hespel, PJ, Israel, RG et al. (2000). Round table of the American College of Sports Medicine. The health and physiological effects of oral creatine supplementation. Medical Science Sports Exercise, 32, 706-717.