CREATINE

Creatine is a natural compound produced in the human body (liver, kidneys) and found in red meat and fish. It is widely used as a nutritional supplement to boost athletic performance, particularly for high-intensity training. 

Description & Function

What it does: It increases phosphocreatine stores in muscles, which helps regenerate adenosine triphosphate (ATP)—the primary cellular energy source—during short, high-intensity exercise.

Benefits: It increases muscle strength, improves anaerobic capacity, and boosts muscle mass (usually 1–2 kg gain, largely due to initial water retention).

Safety: Extensively studied, it is generally considered safe for long-term use in healthy individuals. 

Usage & Dosing

Form: Creatine Monohydrate is the most researched and effective form.

Common Protocol (Loading): 20 grams per day (usually divided into 4 servings) for 5–7 days, followed by a maintenance dose of 3–5 grams per day.

Alternative Protocol: Simply taking 3–5 grams daily. It takes longer (about 4 weeks) to fully saturate muscles, but it is just as effective.

Best Time: Consistency is more important than timing, but taking it post-workout with carbs/protein may slightly improve uptake.

Hydration: It is important to drink plenty of fluids, as creatine pulls water into muscle cells. 

Key Considerations

Not a stimulant: It does not provide immediate energy like caffeine; it works by increasing overall capacity.

Side Effects: Generally mild, but can include temporary bloating, stomach discomfort, or water retention.

Who it helps: Primarily useful for sprinters, weightlifters, and athletes doing interval training. It is also beneficial for vegetarians who have lower baseline levels.