'Take 5 grams of creatine monohydrate with your workout shake to help you get bigger and stronger.'Īlthough some research has pointed to creatine’s efficacy for high-intensity, explosive exercises like sprinting, the overall results have been mixed. (And, if you're buying the good stuff, creatine supplements aren't cheap.)ĭon't worry, though: 'You should feel good about your creatine supplementation,' says Michael Roussell, Ph.D. In other words, you're wasting your money. Take creatine the wrong way and you won't experience the same benefits as someone who follows direction. In short, creatine, when taken as recommended, delivers on its promises of strength and muscle gain.īut them there's the not-so-great news: You can incorrectly take creatine (read: 'user error'), which can result in side effects. And, if you're taking creatine supplements correctly, that science largely considers creatine safe and effective. The good news is that creatine supplementation is well-studied in scientific circles (perhaps more so than any other supplement, short of protein power). The mechanism is straightforward: If you're able to lift more weight in the gym, you're able to create more of the muscle fiber tears that your body can then repair and rebuild bigger and stronger after your workout. Animal proteins, particularly red meat and fish, contain creatine naturally, but you'd need to eat almost inhuman amounts of each to hit the level available in most creatine supplements. What Is Creatine?Ĭreatine is an endogenous amino acid derivative produced by vertebrate animals and occurring primarily in muscle cells, according to the National Institutes of Health.īasically it's an acid that your body can produce, by way of your kidneys and liver, after you eat protein. That's why our experts laid out what's true, what's false, and all the ins and outs of creatine supplements, below. It's important to understand exactly what's going into your body before you take it, though. Since supplements are not government regulated, navigating what's true and what's false can be difficult. There are loads of stories and myths about the supplement. Adding one to your routine just might help you reap the gains you've been working so hard for. When diet falls short, though, creatine supplements are available. We create about half of it ourselves, and then we get the other half from food, according to the Cleveland Clinic.

It's a compound that assists in muscle building in the body. Creatine is actually an incredibly well studied and safe supplement to take if you're looking to bulk up. In fact, it's one of the most studied supplements of all time. But, the science is there when it comes to creatine. It gives off a mystique similar to performance enhancing drugs-of which no one should be taking. Something about taking a supplement for muscle growth can feel a little sketchy, though. There is one thing that may help boost your gains, though: creatine. It's especially draining when you results come so slowly. We get it-spending hours in the gym and meticulous meal planning can get exhausting.

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