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Training Notes

Supplementing with creatine increases the amount of muscular work you can perform in the gym — more sets, more reps, and heavier loads. Creatine is a naturally occurring compound made from amino acids and synthesised in the kidneys, liver, and pancreas. Once produced, it circulates in the bloodstream and is absorbed into muscle, brain, and other tissues. All muscular work requires energy, supplied by a molecule inside muscle cells called adenosine triphosphate (ATP). Because only a small amount of ATP is stored at any one time, it must be continually regenerated to sustain effort. The body uses aerobic and anaerobic energy systems to do this. The fastest supply, and most relevant to short, explosive bouts of work, is the phosphagen system — this is where creatine becomes relevant. Once creatine enters a muscle cell, it is converted into phosphocreatine — a stored form that can quickly release energy to rebuild ATP. The more creatine your muscles store, the greater their ability to regenerate ATP and sustain a high output in training. Put simply, creatine helps you perform a little more work — a few extra reps or sets — which, over time, compounds into greater strength and muscle mass gains. Creatine occurs in small amounts in meat and fish but can also be taken in supplemental form, most commonly as creatine monohydrate. It has been widely used since the 1990s and remains one of the most researched and reliable sports supplements available. A standard dose is 5 g per day. Choose a product where the only active ingredient is creatine monohydrate. Powders and tablets are equally effective. Creatine is safe for long-term use in healthy individuals. Those with kidney disease or other renal concerns should seek medical guidance before supplementation. Minor side effects may include slight water retention or mild stomach discomfort. Overall, creatine is a low-cost, well-researched, safe and effective supplement to increase your capacity for strength and power training.

Should I Use Creatine?

Creatine is one of the most researched supplements in sports performance. Here’s what it is, how it works, and whether it’s worth adding to your routine.

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