If you’re a novice lifter, odds are you’ve heard of at least a few products that promise bigger pumps, better muscle growth and increased recovery. One of which is readily and easily available at your local Vitamin Shop for a relatively low cost. It’s name? Creatine Monohydrate.
What Does Creatine Do?
First and foremost, it’s important to understand what this chemical does on a cellular level. Creatine increases fluid retention in the muscle cells (aka intra-cellular water), making them appear bigger in the short-term and increasing the amount of energy produced by your muscles over time.
Despite common misconceptions about this chemical, it is not an anabolic steroid, nor should it be used only by professional athletes and body builders. It is safe to use for Women and Teenagers or anyone who wants to improve their athletic performance!
Creatine is already inside of your body, 95% of which is found in your muscles. Taking this supplement will only increase those amounts; whatever is unused by the body is broken down into creatinine and flushed out.
Normally, people absorb Creatine through fish and red meat, however there are no long term adverse effects of supplementing on top of this. In fact, most diets only reach about 60-80% of the creatine levels needed to optimize muscular water retention. This means, not only is it safe, it’s actually a good idea!
Where To Begin!
Many experts recommend “front-loading” (the process of taking more of a substance while beginning it’s use) 20g daily for the first week and then dropping to 2-5g per day for as long as you want. They recommend this process due to the previously mentioned deficit most people are in! It’s kind of like making up lost ground.
I know what you’re thinking! So many people talk about “cycling” creatine; or getting off after 2-3 months, Don’t I have to cycle it?
Well, I’m glad you asked! Most of the time people will cycle on and off Anabolic-Steroids because of their effect on the Endocrine system (your hormones) and the receptors of the brain. Creatine is not a steroid and there’s no such thing as a “creatine receptor” that would lose sensitivity over time. So because of it’s harmlessness and the inability to gain a tolerance, no complicated cycles are needed!