I’ve heard creatine compared to steroids. I’ve seen people treat it like a bad word. And I’ve watched people avoid creatine as if it were actually the cocaine it often resembles. It’s nonsense. In fact, most people would benefit from taking creatine—regardless of their goals.

But they’re also afraid of it.

Why are so many people afraid of creatine?

To quote Carmine Falcone, “you always fear what you don’t understand.”

It’s time we put an end to that misunderstand. And luck’s on our side.

Creatine monohydrate is one of the most thoroughly studied supplements on the market. That means we can do a couple things in our quest for understanding. Leave the speculation behind and look to the science.

What Is Creatine?

Creatine’s a molecule produced by the body. It’s not some strange substance created by bodybuilders trying to get a competitive edge. It’s a natural part of our physiology.

What’s more, you actually consume creatine with certain foods. Red meats, for example, are particularly high in creatine—naturally.

Creatine, as a molecule, is a key player for one of your bodies four main energy systems. Specifically, it’s used as an energy substrate for short bursts of intense physical activity by the adenosine triphosphate-phosphocreatine system (ATP-PC, for short). In other words, it gives you the high-energy you need to exert max effort. Lifting weights, running sprints, or rushing to catch the bus.

So, in summation, creatine is:

1. A molecule produced in the body.

2. Naturally found in certain foods.

3. Key in the ATP-PC energy system.

What Taking Creatine Does to Your Body (Both Directly and Indirectly)

When adenosine triphosphate (ATP), the energy currency of life, is utilized by your cells, it’s broken down into adenosine diphosphate (ADP). This process produces energy by releasing a phosphate group. Hence the change from tri to di-phosphate. To regenerate ATP, the basic cellular unit of energy, a phosphate group must be added back to the ADP.

Creatine provides this necessary phosphate group. By adding to ADP’s molecular structure, it regenerates ATP (read: high-potency energy).

The more phosphocreatine you have stored within your cells, the quicker you’ll be able to recycle ADP into energy. This is particularly useful when ATP stores are quickly depleted during short bursts of intense activity. On a physiological level, the more creatine you have in your cells, the better you’ll perform.

By saturating your cells with creatine—through supplementation—you directly enhance your performance.

More creatine means better ATP recycling (from ADP). Better ATP regeneration means more readily available high-power energy. More energy means better performance during high-intensity physical activity. In the gym, on the track—wherever. It all starts with taking creatine.

 

These Are Your Results—These Are Your Results on Creatine

What does this performance enhancement mean for you? Allow me to explain the indirect benefits of taking creatine.

Creatine isn’t simply a supplement for somebody that wants to gain size (although it can definitely help with that). Truth is, taking creatine will help no matter what your goals are. Because it enhances your performance, it will also enhance your progress.

Let’s say you’re trying to lose fat. Taking creatine will help you perform better during your fat-loss workouts, burn more calories, and shed more body fat. The same goes for building strength and/or size. But instead of burning more calories, enhanced performance means you’ll move more weight, recruit more muscle fibers, squeeze in an extra rep, gain strength, and pack on slabs of lean mass.

(Note: taking creatine will only get you better results if your training and nutrition are on point for your goals. It’s exercise physiology, not magic.)

The acute effects of creatine are admittedly small. I mean, performing your best and setting PRs is great and will help you crush your goals. But it’s eventual.

The magic of taking creatine is a cumulative effect. A few extra reps or pounds won’t make a huge difference in a single workout. But a few extra reps or pounds each and every workout over the course of months? That can change the game.

Who Shouldn’t Be Taking Creatine (And Why)

Like most supplements, not everybody should be taking creatine. Yes, it can help you melt fat. Yes, it can help you pack on lean muscle. And yes, it can help you get stupid strong.

Even though a lot of people should be taking creatine, some people simply shouldn’t.

Performance during short bouts of intense physical activity is enhanced by taking creatine. But we’re talking really short and really intense. (Think: about 20 seconds of maximal effort.)

Taking creatine won’t do a thing for endurance athletes (or recreational joggers for that matter).

Based on the intensity of physical exertion, your body utilizes different energy substrates. Cellular creatine is used in the ATP-PC system during high-intensity exercise. It isn’t used during low-intensity activities like jogging. Those rely on the Krebs Cycle and beta oxidation of fat to produce energy.

Are you a runner? Cyclist? Cross-country skier? Taking creatine won’t do anything for you because your body won’t need it for energy.

If your exercise program is nothing but endurance activities, you shouldn’t be taking creatine.

Who Should Be Taking Creatine (And How)

On the other hand, if your training program includes intense physical activity—lifting, sprinting, HIIT, and the like—you should be taking creatine. It’ll boost your performance. It’ll help you shed more fat, build more muscle, and gain serious strength. And it’s totally safe.

To reap the performance-enhancing benefits, take about 2.5–5 grams (2500–5000 milligrams) of creatine monohydrate each day.

More isn’t better when it comes to creatine. The goal is to saturate your cells—which can both happen and be maintained with the dosage above. Once they’re saturated, they’re saturated. Your body can’t absorb more.

While creatine storage capacity is limited, it does increase with muscle mass. (As most creatine is stored in muscle.) Consider your size and muscle mass when deciding on your daily dosage within the recommended range.

Also, timing doesn’t matter too much when taking creatine. Remember, you simply need to saturate your cells and that can happen regardless of what time you take it. I usually mix my creatine (unflavored) with a protein shake.

It’s time you start taking creatine and crushing your goals.

Here’s the Creatine I Recommend

Most scientific research supporting creatine use has been done with creatine monohydrate. Sticking to what’s backed by science doesn’t require anything fancey. Your basic creatine monohydrate has been shown to get the job done.

Now, you could stroll to the local supplement shop and snag the cheapest creatine monohydrate on their shelf. But when it comes to supplements, you get what you pay for. While bargain brands might leave a few dollars in your pocket, they’ll often leave gains on the table as well. Not cool. Here’s why:

1. Because the supplement industry isn’t regulated, some companies dilute their products with cheap fillers like rice flour. Nothing against rice, but I don’t want rice flour when I’m trying to enhance my performance with creatine. You don’t either.

With any supplements—including creatine—you want to make sure that your getting what’s on the label.

2. Serving sizes matter as well. “Rinse and repeat.” Ever see that on a bottle of shampoo? It’s a classic example of attempting to increase how much shampoo consumers use. The more they use each day, the more they’ll have to buy. Sometimes, supplement serving sizes do the same thing with inflated and illogical dosing.

As with most things in life, the poison is in the dose.

3. Ever choke down chunky supplement soup? Yeah, me too. It’s gross. Unfortunately, sometimes supplements don’t mix well with water—no matter what the package may say. When taking your creatine becomes a chore, a few things usually happen. You’ll stop taking it, stop enhancing your performance, and stop getting better results.

Trust me, you want a creatine that mixes well.

That’s why I recommend Myprotein’s creatine monohydrate.

The Purity

According to LabDoor, a third-party company that buys and tests various supplements, Myprotein gives you exactly what’s on the label—100% creatine monohydrate. The category average? A mere 78.1. That’s a big difference. And let’s be honest, choosing between a perfect score or a C+ is a no brainer.

When you invest in your results with creatine, you deserve to get creatine monohydrate—not flour. Myprotein delivers just that.

The Dose

Also, Myprotein’s creatine contains five grams per serving and my recommended dose is 2.5–5 grams per day. (Well done, Myprotein.) Talk about simple. When it comes to your fitness, simplicity leads to success. It’s the simple stuff that you’ll stick to. It’s the simple stuff that will become habitual. And it’s the simple stuff that makes the biggest impact over the long haul.

Not having to worry about calculating fractions of servings to hit your dose will make enhancing your performance that much simpler. Inevitably, that means better results.

The Mixability

Another bonus is how well it mixes. Don’t underestimate how important this is. I don’t know about you, but I don’t like drinking chalk. And that’s exactly what you get when your supplements don’t mix well. Blech. Good news—you can enhance your performance without torturing your taste buds.

#chokedownforwhat

You should get some. Like, right now.

Enhance your performance today and you’ll see better results tomorrow.