If you’re new to working out you may have heard of Creatine before, the most common form is Creatine Monohydrate. If you’ve been into bodybuilding or the gym long then you have definitely heard of it. You might already be taking Creatine! Today we’re going to answer the question of the Creatine pros and cons. We will be breaking down all you need to know about Creatine, including its safety and use.
What is Creatine?
First, let’s discuss what exactly Creatine is. Creatine is actually naturally found in your body, from food and from your own bodies production of it. Creatine is mainly found in red meats, however in order to get the suggested dosage of 5 grams, you would need to eat a couple of pounds of red meat per day. Since this isn’t really ideal, Creatine supplementation is suggested.
Guess what? It (Creatine) is mostly found in your muscles but can also be found in small amounts in your brain and other organs. Creatine is very similar to other amino acids that you have in your body. When Creatine is stored in your muscles it is ATP, which is a main fuel source for high intensity activity. So by having high levels of Creatine in your muscles, you will have greater workout capacity and strength output. Not just for weightlifting but also high intensity exercise like sprinting as well for example.
Creatine also increases cell size and adds volume to your muscles since the Creatine molecules carry water. This causes your muscles to hold more water and water to be pulled into the cells. This can aid in carrying essential nutrients into the muscle which will aid in better muscle growth.
Is Creatine Safe?
Yes, Creatine is one of the most researched supplements on the market. It has been heavily researched for many years. Creatine is also safe for women to supplement with as well. Oh and don’t worry, Creatine isn’t going to cause a female to grow a mustache, so don’t worry.
What Are Creatine Pros and Cons
Cons of Creatine:
Really there aren’t any cons of Creatine. However, there are a few things you should know and may experience especially if you decide to load Creatine.
- It’s possible to see the scale go up a bit as your body may hold on to some extra water. But wait, this water has been pulled into your muscle cells. This is not a bad thing and is expected.
- Some Creatine users who decide to “load” it with a high dosage of 20g a day for a week or so when they begin see stomach irritation. Creatine loading is not necessary nor required but it is an option. Having an upset stomach is a side effect typically related to Creatine loading.
- Not drinking enough water can also lead to having an upset stomach. Be sure to drink plenty of water.
Pros of Creatine:
Should you take Creatine? Absolutely! There are tons of benefits to taking Creatine, beyond just muscle building related.
- Increased Strength and Power
- Faster Muscle Growth
- Increased Endurance
- Improves Brain Function
- Creatine is Safe and Easy to Use
- Creatine Fights Neurological Diseases (Huntington’s Disease and Alzheimer’s Disease)
Check out these studies that have been done on the positive effects of Creatine supplementation:
What’s the Best Creatine Supplement to Take?
By far the best option you have is the most researched type of Creatine. This would be Creatine Monohydrate, you can find this online, health stores and even Wal-Mart. Our Creatine pros and cons are also based on this form of Creatine.
Bottom Line on Creatine
Is Creatine supplementation going to make you grow crazy muscles? Probably not, Creatine on its own won’t do this but when paired with a consistent workout program you will definitely reap the benefits Creatine has to offer though. Check out our article on the best workout routine for men to get started!
Have more Creatine pros and cons that we could include? Drop us a comment below and let us know!