Few supplements have as much research behind them as creatine. Hundreds of studies, decades of use and an effect that is clear without being magical. That makes creatine one of the few supplements we recommend to almost everyone who strength trains.
What creatine does
Creatine is stored in the muscles as phosphocreatine and is used to rapidly regenerate ATP, the body's immediate energy currency. With full stores you manage one more repetition on the heavy sets and keep the pace up in short, intense efforts. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise, which is exactly what a strength session or an interval session consists of. Over time, more quality repetitions mean more strength and more muscle mass.
Dosing: simpler than you think
Three to five grams per day is enough. Take it every day, including rest days, because the effect depends on your muscle stores being full, not on when you take it. The loading phase of 20 grams per day for a week that many have heard of fills the stores faster, but after three to four weeks you end up at the same level with the lower dose. So it is not needed.
Timing matters little. Take it when it suits your routine, ideally with a meal or in your shake after training. The most important thing is that it gets done.
Which form?
Creatine monohydrate. It is the form used in almost all of the research, it is the cheapest, and no other form has been shown to work better. Micronised monohydrate dissolves a little more easily in water, otherwise it is the same thing. Capsules are practical when travelling, powder is better value.
What to expect
In the first few weeks the scale may show one to two kilos more. That is water bound in the muscles, not fat, and it is part of how creatine works. The effect on strength shows gradually, often as the last repetition feeling a little easier or as managing one more set at the same weight.
The myths
Creatine has been studied thoroughly in healthy adults and is considered safe at recommended doses. The claims about hair loss, cramps and kidney damage are not supported by studies in healthy people. If you have a kidney condition or other health issues, however, you should consult a doctor before taking any supplement, whatever it is. Creatine works just as well for women as for men, and vegetarians and vegans, who get less creatine through their diet, often respond especially clearly.
Goes well with
GAAM Creatine Monohydrate 500 g is pure, micronised creatine monohydrate with no flavour. If you prefer capsules there is GAAM Creatine Monohydrate 90 caps, and if you want flavour there is GAAM Creatine 300 g.
Photo: Rodrigo Rodrigues and Jakub Klucký / Unsplash