Creatine: The Most Researched Supplement in Sports Nutrition
Share
Intro:
Whether you're a beginner or a seasoned athlete, creatine has likely come up in your fitness journey. It’s one of the most studied and effective supplements for strength and performance — and it's not just for bodybuilders.
1. What is Creatine?
Creatine is a natural compound found in your muscles. It helps produce energy during high-intensity activities like weightlifting, sprinting, or HIIT workouts.
2. Why Should You Use It?
- Increases strength & power output
- Boosts muscle growth
- Improves workout recovery
- Enhances brain function (yes, really)
3. Is It Safe?
Absolutely. Creatine is one of the most researched supplements with a long-standing safety profile. It’s suitable for men and women, with very few side effects (usually just water retention in muscles).
4. When and How to Take It
- Dosage: 3–5g daily
- Timing: Anytime (consistency is more important than timing)
- Loading phase: Optional, but 20g/day for 5–7 days can saturate muscles faster
Conclusion:
If you're looking to build strength, improve recovery, and perform better — creatine should be on your shelf. It’s simple, effective, and backed by real science.