A lot of people have asked me about what supplements I recommend, and one of the few you will ever see me suggest is creatine. This is because many supplements are good for little other than scheming you out of your hard-earned money, but creatine is one of the few that has an enormous body of research behind it and has proven effective not only for training and muscle-building, but for health as well.
**The video version of this article is located here.**
What Is Creatine?
It’s a compound that is naturally found in the body, which assists in producing energy to perform high intensity movements. It is also found in various meats.
What Does It Do?
“…subjects ingesting creatine experience on average an 8% greater increase in muscle strength and a 14% greater increase in weightlifting performance.” – Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance, Eric S. Rawson and Jeff Volek
The research supports the following benefits:
- Increased muscle and strength
- Improved performance, especially during high intensity / short bursts of exercise
- Better recovery
- Better brain function, and can even combat neurological diseases
Is it Dangerous?
Not in healthy people. Creatine is one of the most thoroughly researched supplements, and there are no documented adverse side effects.
How Much Should I Dose?
5 grams every day is all that is necessary, and results will be seen within 30 days.
When Is The Best Time To Take It?
Anytime of the day is fine!
However, it is worth noting that taking caffeine at the same time could cause the two to counteract each other.
But, taking caffeine after creatine can enhance physical performance / stamina / recovery.
What Is The Best Kind To Buy?
The type of creatine you want to look out for is micronized creatine monohydrate. This is the purest, cheapest, and most effective form. A lot of companies add a ton of fillers to their product, including sugar, so definitely be aware of that!
I like the Hard Rhino brand best, 1000mg for $15.99 (price subject to change), free shipping…equates to 200 days worth of supplementation for ~12 cents a day.
You can purchase that here: Hard Rhino Creatine Monohydrate Micronized 200 Mesh Powder, 1000 Grams
I am an Amazon Affiliate so I do receive a small commission if you decide to use the above link. This helps me to pay for this website and dedicate more time to articles. So if you found this article useful and need some creatine, it’s greatly appreciated if you use my affiliate link.
If you didn’t care for this article or do not wish to use my affiliate link for whatever reason, I still stand behind the product, and you can use this link, instead.
Creatine is one of the best supplements you can invest in to improve your results from training. It’s completely safe, cheap, and gives significant increases to performance. It has over 700 studies backing its effectiveness, and is one of the few supplements you should definitely invest in.
I hope this article has been useful to you. Please let me know in the comments below if it has, or even if it hasn’t!