If you’re wanting to build muscle or train harder and more frequently then you need to add creatine to your diet.
Creatine is an amino acid; one of the many building blocks required to create protein, occurring naturally in the human body, fish and meat. Its main purpose is to aid in supplying energy for your muscle contractions.
Not only will creatine monohydrate help you to build muscle quickly, but it will also help you to perform better at short, intense exercises. Creatine will quickly replenish your energy supply, creating an increase in the production of energy, making you ready for round two.
Think of exercises and sports that use anaerobic energy, where they need that quick burst of energy and power, such as weightlifting and sprinting. It’s creatine that helps you achieve that burst of energy. To get the energy required for your chosen activity, creatine is converted to creatine phosphate and stored in your muscles, waiting to be used.
Thanks to studies over the past couple of decades on creatine supplementation and its effects, it has been proven that creatine supplements not only help to improve muscle mass but also help improve mental activity - aiding you in processing information quicker, as well as improving your memory.
To help bulk up and gain more energy, you should eat a diet that includes meat and fish, meaning you’ll naturally be adding creatine to your body. As well as this, creatine monohydrate supplements can be added to really enhance your energy stores and muscle mass.
Protein Dynamix have a wide range of creatine products on the market, including our Total Creatine tablet, which is the highest content creapure tablet on the market and includes 1000mg of ultra pure creatine monohydrate. If you prefer, we also do it in a powder form, to give you that high level energy and muscle mass increase you’re looking for.
We also have an Extreme Creatine supplement, which was designed specifically for the UK’s Strongest Man Eddie Hall. This supplement will boost your performance and power supply thanks to its unique creatine delivery system, boasting creatine nitrate, monohydrate and creatine HCL in one easy-to-use formula.
How much creatine do you need per day?
When you start taking creatine monohydrate the majority of it will be stored and taken on board by your muscles in the first two to three days. During the first week (5-7 days) of taking creatine (the loading phase) it is recommended to take 20g per day.
Once you have filled up your creatine stores (from the second week onwards) it is suggested, thanks to numerous studies, that you take three to five grams of creatine per day to help keep your levels topped up.
What is creatine good for?
Creatine is great at providing you with that rapid energy supply you need when performing anaerobic exercises, such as weight lifting, jumping, sprinting etc. It quickly replenishes your depleted energy store, allowing you to train harder, faster and more frequently. It also aids in building your muscle mass.
Will creatine help me build muscle faster?
Yes! It will help you to gain and retain lean muscle tissue.
Will creatine make me put weight on?
Yes, it will make you put on weight in the form of muscle mass.
Should I have creatine at certain times of the day?
There hasn’t been a huge amount of research into this aspect. Some say to take it before your workout to give you maximum energy straight away. Others say to take it once you have finished your workout to help boost the depleted energy cells. There is no right or wrong time presently to take your creatine supplement, so take it when and how suits your body.
Can I have too much creatine?
We always recommend keeping to the right dosage of any supplement, but if you do take too much creatine then your stomach may become upset. If you find you start having stomach cramps while taking creatine then it is suggested to up your water intake to help prevent these.