Creatine is one of the most studied dietary supplements. It is a substance naturally found in muscle cells and helps your muscles produce energy during workouts. It also supports brain health, lowers blood sugar levels and improves general energy levels.

What is Creatine? 

 Creatine is a chemical found naturally in the body. It helps your body produce energy during workouts but also has other health benefits like brain health

Why use creatine?

Studies show creatine improves strength, increase lean muscle mass and aids recovery. 

Our bodies already stores creatine in our muscles from our food intake for quick access during workouts. As Autumn bates, a clinical nutritionist explains “Creatine is a non essential amino acid. Meaning your body creates it and you don’t need to primarily get it from food” 

You dont really need added creatine beyond whats a healthy recommendation day to day 

So, if you are not lifting heavy weights or training at a higher intensity regularly you dont need to be taking a creatine supplement. Furthermore, If you eat adequate amount of protein and are a beginner to resistance training, again you dont need to supplement your diet with creatine as your body can already make plenty of creatine from a well balanced diet 

If you are increasing your resistance training: lifting heavier and increasing intensity then supplementing your diet with creatine is encouraged. 

Health Benefits of Creatine

Creatine helps increase lean muscle and aids recovery from workouts/higher intensity exercise. 

Creatine can also improve our brain functionality, improving memory, focus and energy. Some studies have also shown that creatine can assist in brain power, specifically in the speed of processing information. 

Creatine can also reduce headaches, dizziness and fatigue 

How much should you take?

Before starting to take a creatine supplement (like ANY supplement) you should focus on optimizing your actual diet first. 

Most people can get enough creatine from a well balanced diet and should only look to include a creatine supplement when their workout intensity increases

So assuming you have a well balanced diet and are consuming adequate protein etc you should consume 5g of creatine a day 

For best absorption its recommended to take creatine with as little other ingredients as possible; so with just water or a very simple shake