There is so much information to take in about creatine, this page aims to give you a quick overview of creatine.
Creatine phosphate provides the initial energy source when a muscle starts to contract. The limiting factor in short-term high-energy activities is the amount of available creatine in muscle
Creatine supplementation can increase the total creatine pool on muscles by 20 to 25%. The most recommended loading does is 20g per day for 5 days. 2g per day is then needed to maintain elevated creatine levels.
Creatine supplementation can lead to weight gain due to water retention. This can be minimised by using a small loading dose over a longer period of time.
Increasing muscular creatine stores can delay the onset of fatigue during short-term high-energy activities. Creatine supplementation can also increase muscular strength and fat free mass.
Creatine supplements are most likely to benefit the performance of those involved in sports that require repeated high intensity bursts such as football, rugby, sprinting and weight training.
Creatine may also be of benefit to endurance athletes by buffering against the build up of lactic acid.
Creatine monohydrate consists of 1 molecule of creatine with a molecule of water attached. This is the most widely available form of creatine.
Consuming CHO with creatine helps the body assimilate creatine more readily.
Quick Creatine Overview
Creatine supplementation has been linked with kidney damage, but there is no scientific evidence that the short or long-term use of creatine monohydrate has any detrimental effect on otherwise health individuals.