Creatine is the most researched sports supplement in existence. It’s safe and effective.
It increases strength, endurance and lean body mass.

How does it work?

The body has 3 main energy systems to create Adenosine Tri Phosphate (ATP) the bodies energy
currency.

1. Aerobic system – Produces energy slowly using glucose and fat for fuel for longer duration
   training. Such as long distance running
2. Anaerobic Lactic system – Produces ATP more quickly using glucose as fuel for more intense
   bouts of training. Lasting between 30 seconds to 2 minutes.
3. Anaerobic Alactic system- Produces ATP extremely quickly by using creatine phosphate
   stored in muscle. This is for short bursts of activity 8-10 seconds e.g. weight lifting or sprints.

Supplementing with creatine increases your bodies phosphocreatine stores allowing you to produce
more ATP which is the energy source for muscle contraction.
When ATP “Adenosine tri phosphate” is broken down it releases energy, which in turn makes your
muscles contract. It does this by losing one of it’s 3 phosphate groups to form ADP ‘Adenosine di
phosphate’
ADP needs to be converted back to ATP by gaining back its phosphate group so it can release energy
for muscle contraction.
With higher stores of phosphocreatine from supplementing creatine ADP gains it’s phosphate group
faster to create more ATP.
This leads to more energy, therefore you can lift more and have better endurance which leads to
more muscle tissue and better maintenance of muscle tissue while dieting by keeping strength.

Myths About Creatine

1. Creatine damages your kidneys
   There is no evidence that creatine effects your kidneys. Creatine has the best safety record of any
   supplement.
2. You need to load creatine

Loading creatine will saturate your muscle cells with creatine in a week.
Taking a maintenance dose of creatine 3-5g per day will achieve the same thing after 4-5 weeks.
Loading is ok but can cause some GI issues

3. There are better forms now of creatine that creatine monohydrate
   Creatine monohydrate is still the best form of creatine out there. Save your money and use the form
   that has been research backed for decades.
4. You should take creatine before your workout
   Creatine does not work on the spot. It takes time to build up in your cells. You just need to
   consistently be taking it.
5. You need to cycle creatine on and off
   There is no creatine receptor that gets downregulated by staying on. As it does not work hormonally.
   If supplementation is maintained it does not lose it’s effectiveness

Conclusion

Creatine is effective at increasing strength and performance.
Creatine monohydrate is the best form
Take 3-5g a day at anytime
There is no need to cycle on and off
Creatine has the best safety record of any supplement out there . .