When it comes to sport supplements people often ask ....do they really work???? There are many sites online with scientific studies and analysis on supplement efficacy to ensure you are making educated decisions.
I am going to help you by simplifying and cracking down on a few popular supplements.
First Supplement we will look at is CREATINE MONOHYDRATE
Creatine is actually one of the most studied supplements out there and most of these studies conclude the supplement is beneficial. It is super safe and effective, but can get a bad wrap from people who are uneducated.
What is Creatine? Creatine is a natural substance produced in the liver, kidneys and pancreas that supplies energy to body cells. Creatine turns into creatine phosphate which helps make Adenosine Triphosphate ( ATP). ATP is energy which is used for muscle contractions and high intensity performance. Most creatine is stored in the skeletal muscles. Because creatine is used by muscles that have high energy demands it is a popular supplement for athletes. It increases anaerobic performance, power output, and lean body mass. Studies also suggest that creatine has cognitive benefits and it may help treat neuromuscular and neurodegenerative disorders.
There are a lot of myths associated with creatine supplementation. One being that creatine causes "bloating". This is false, however it does cause water retention at higher loading doses, the water is pulled INTO the muscle. So all water retention is intracellular .You may gain "water weight" but you will also gain so much more. It will give you more energy for training thus promoting muscle growth and weight loss.
Not only is creatine effective, healthy, and safe, it is cheap too. You do not need the fanciest bottle on the shelf. Creatine Monohydrate is the most cost effective form and is also the most frequently used in studies. No other forms have enough studies or proof to claim it is that much better than basic Creatine Monohydrate.
How to take Creatine? You can do a beginning loading phase of 15-20 grams a day (divided into three or four times a day) , then switch to maintenance phase of about 5 grams a day.
Or simply take 5 grams a day, anytime of the day.
Here are a couple links on Creatine
Here’s a link for anyone interested in purchasing Creatine.
Stay tuned for more supplement education from Chantelle!