Creatine - I think it works

#84

I have taken Creatine for nearly 10 years. There is a lot of long term research that confirms it increases muscle capacity to work intensely leading to strength improvements. There is also some, but less clear cut evidence that it enhances brain function as you age.

I recommend it as part of a supplement stack for performance but when asked does it improve my strength I couldn’t say with evidence that it did. Now I think I have the answer.

What is Creatine?

Creatine monohydrate works primarily by boosting the body’s cells ability to produce energy quickly, which is crucial during high-intensity activities.

ATP (Adenosine Triphosphate) is the main energy source for cellular functions, including muscle contractions and brain function. However, ATP stores are limited and can be depleted quickly during high-intensity activities like sprinting or weightlifting.

Creatine is stored in muscles and is used to quickly replenish ATP. Creatine is naturally created in the body and from some food types, but your stores may not be fully topped up by this process. To ensure you have your creatine stores full when you need it, you can top up your body with creatine a supplement to improve your capability to replenish energy and recover faster.

How do you take it?

It’s a tasteless white powder that can be dissolved in water or mixed into food. Daily dose is 5 grams. Add it to your morning routine. It can be found in many health food shops, supermarkets and online.

There are two types

In most shops you will find Creatine Monohydrate. This is usually relatively cheap, it does the job but for some people may cause stomach issues. The better one to get is Creapure. It is manufactured to higher standards to create a purer product that causes less stomach issues. If you are going to use Creatine get the Creapure version.

An accidental experiment

For the last three winters I have travelled to Australia to avoid the worst of the UK winter weather and dark days. Each time I have stopped taking Creatine for five weeks. That is enough time for it to get out of my system.

I don’t take it with me, as it is a white powder and I’m in a foreign country so travelling around with it could raise some questions with the authorities. It’s a completely legal substance but I don’t fancy sitting in immigration for a day while they test it to confirm it isn’t an illegal narcotic.

When I’m in Australia I do train but never feel I can train with the same intensity. I thought it was the jet lag, time difference and change of routine.

When I get back home I start taking it again and after two weeks I suddenly feel great and training intensity improves. This has happened three times I have returned from Australia. I put it down to recovering from jet lag but I forgot one thing. Creatine takes about two weeks to top up the system and take effect.

As I take it all year I’m well topped up it’s only when I have the annual break from it and then take it again that the positive effect is evident. Three years in a row is a good trend to learn from.

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This accidental experiment has proven to me that there are real benefits to taking Creatine. I can now say my real life experience is I think it works. Just spend a little bit more and take the Creapure version and don’t take it on holiday with you unless you enjoy a drugs search.

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