Creatine 101 – Improve Performance and Build Muscle

Creatine is a natural organic acid.  It is contained in the muscles of vertebrates.  It participates in providing muscle movement and energy circulation.   The more creatine in our body, the more energy is provided to the muscles.  So the better the sports performance.  That’s why someone made creatine as a supplement for people to take in.



Creatine, it works like this.   When our human muscle movement requires strength, energy will released from Adenosine Triphosphate.  So that the muscles contract, and the by-product produced by this process is Adenosine Diphosphate.  Adenosine diphosphate cannot directly provide energy.   It needs to go through a process that is synthesized with Creatine Phosphate, and become Adenosine Triphosphate again.  Finally, Adenosine Triphosphate can regenerate energy and circulate continuously.  During this process, if the amount of Creatine Phosphate is sufficient, your overall energy cycle and athletic performance are better.



Creatine in creatine phosphate is absorbed through the usual diet, especially meat, or supplements.  Because in the meat that we usually eat, there is not that much creatine contained.   So many athletes and bodybuilders start with supplements.   Creatine supplements are generally cheaper and most people can afford them.   There are two most common creatine supplements on the market.   One is Creatine Monohydrate and the other is Creatine Ethyl Ester.   Creatine Monohydrate is the most common creatine supplement.  Most people can buy this type.  Most creatine is in powder form, and some are in pill form, both are available. The average recommended daily intake is about 3-5 grams of creatine.


Loading Phase

Some people will recommend a Loading Phase.  The practice of Loading Phase is like this.   In the first week, the average daily intake of creatine is about 20 grams.  After loading, people maintain a daily intake of approximately 5 grams of creatine.  Doing so will allow you to consume more creatine when the creatine content is low.  Therefore,our body will quickly increase the storage of creatine.   Is there a need for this filling period? It depends.  Two methods are both adopted by public.  Some people adopt the Loading Phrase,some don’t need it.   Personally,that it’s okay for not having a Loading Phase.  Taking an average of 5 grams of creatine per day is enough.


Many people take creatine together with whey protein.  Some pre-workout supplements already contain creatine.   In this case, you don’t have to buy extra creatine supplements.  If you understand the principle of creatine just mentioned, then you will know the role of creatine is to improve sports performance, especially in terms of strength and explosiveness.  For those who usually do exercise,due to improved athletic performance,  Increased training intensity will indirectly make the exercise performance better.  Therefore,muscle stimulation will be greater, so muscle and strength growth is more obvious.  Of course, everyone has different results. Don’t regard creatine as a panacea.  Never compare it to steroid, creatine is just a regular supplement.  It can help your progress slightly.  Don’t think that once taken, you will become very strong and powerful.  So it is not a banned drug.  It is also very different from steroids.



Because it is just a regular supplement, many people are using it.  There is also a lot of scientific research on creatine.  There are also many studies mentioning the side effects that many people worry about.  General research indicates that it does not have many unusual side effects.   Of course, it doesn’t mean that everyone is suitable for taking creatine.  There are few things to keep in mind.   If you are pregnant or have chronic illness, creatine is probably not for you.


In addition, maybe you have heard many myths about creatine.  There are a few points mentioned here:

  • For example, after taking creatine, people will become a little bit fat.   Is this true? Maybe.   Because creatine will bring the body’s water into the muscles, making the muscles grow bigger, or some people feel the muscles become soft and swollen.  But it is common,weight may also increase.  This is normal and everyone should not be surprised.
  • In the same way, if you stop taking creatine, you will feel that you are getting thinner.  This does not mean that you are losing muscle.  This may just be the loss of water, so don’t be surprised.


Regarding other myths, I put the link below, everyone who is interested may check.  If you are interested in trying these products,you may search for more information.   You may also  purchase supplements through the websites of MyProtein, iherb or amazon.

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