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Conditioning Under COVID

Creatine

Welcome!

...to another supplemental edition of Conditioning Under COVID. Today's supplement is creatine: one of the most popular exercise supplements on the market.

We'll keep it brief today....so let's get on with the week!


What is creatine?

Creatine is a substance naturally found in muscle cells that enables your body to produce more ATP (your body’s energy currency) for when it’s needed the most, ie. during heavy lifting or high-intensity exercise. Chemically similar to animo acids, your body naturally produces it from glycine and arginine. Meat intake, especially red meats, can heavily increase your body’s creatine levels.

What can it do for me?

Creatine has been scientifically shown to improve strength, power, and high-intensity exercise performance. Practically, this means you’d be able to do more reps and lift more pounds compared to your athletic ability without creatine supplementation. With regards to muscle gain, it also has been shown to boost muscle mass.

How do I take it?

Creatine monohydrate is the most commonly researched form of creatine and is considered the norm. Because it may take a few weeks to maximize your stores of creatine after supplementation, some individuals like to start with a “loading phase” of 20 grams per day for 5-7 days before taking the normal dose. Normally, take 3-5 grams per day.

I chose Bulk Supplements creatine based on its great Labdoor rating and its price.

Creatine bag

You can take it any time of day, but I like to take it right before bed with my protein shake.

Safety and side effects

Creatine one of the most well-researched supplements available and no adverse effects have been shown following the consumption of creatine. It does pull water into your muscle cells, so you might gain a pound or two of water weight though.


Until next week,

Andy Zhao