CREATINE BENEFITS, WHO SHOULD USE IT AND HOW?

Want to take advantage of the array of creatine benefits? Creatine is one of the most used supplements in the fitness industry and is also probably the most highly researched ingredient you will find in a supplement store. While people clamour in-store to stock up on Pre-Workouts and Protein Powders, many gym-goers overlook the creatine benefits and are still unsure of what exactly creatine does and whether it's suitable for them. Don’t make that mistake.

If there is one supplement that should be the cornerstone of your supplement routine, it’s creatine. From increased muscle mass to improved athletic performance, the creatine benefits are unwatched. If you’re not already taking advantage of the creatine benefits, keep reading.

This feels like a good place to start before we dive right into the creatine benefits. Creatine isn’t as colourful as your standard Pre-Workout, nor does it have the same exciting flavour profile that a good Protein Powder can offer. That’s because creatine is a lone extract.

At its simplest definition, creatine is a chemical that can be found in the human body and plays a role in regulating energy production and delivering ATP (adenosine triphosphate) to your muscles. About 95% of creatine is found in the skeletal muscle, and apart from the Creatine Supplement form, creatine can be found in red meat and seafood (WebMD). 

Creatine is most commonly used in the form of creatine monohydrate and is utilised by athletes and fitness enthusiasts to improve their athletic performance, build muscle mass, and boost their overall body composition. The creatine benefits are more than impressive—it can increase muscle gains & strength, endurance, and power output during exercise, which means you can work out harder and longer than before. It can also aid in the muscle recovery process after intense workouts, allowing your muscles to heal faster while reducing muscle cramps and fatigue (Cleveland Clinic. 2023). 

Additionally, creatine can improve cognitive functions such as memory and focus. Andrew Huberman has previously said on his podcast, The Huberman Lab, that he prefers to take creatine monohydrate for its cognitive benefits. 

While some may think that the creatine benefits are only useful for bodybuilders and male athletes, the truth is that anyone can take advantage of the creatine benefits by supplementing with it. As we said earlier, the creatine benefits can increase muscle strength and power, as well as improve cognitive function and recovery. This versatile supplement can be added to your pre-workout, intra-workout, or post-workout formula to support your goals and maximise the creatine benefits. If you’re trying to achieve certain physique goals, creatine for weight loss is also an option. Creatine can also help by increasing your metabolism and overall energy levels during workouts. This powerful amino acid is ideal for building lean muscle and can actually help to reduce the accumulation of adipose tissue in your body. When coupled with resistance training, the creatine benefits for weight loss make it a suitable option, as it helps you burn more calories than regular training alone (Nutrisense. 2023). 

Remember, the creatine benefits aren't just there to be enjoyed by men. Despite an often false stigma, the best creatine benefits can also be experienced by women. Creatine is a suitable way to optimise your training performance and outcomes, helping to increase your endurance, energy levels, and recovery while supporting lean muscle growth. Often times women are put off by taking creatine, worried that it will ‘bulk’ them up or cause mass gain. The creatine benefits can be game-changing for women, don't worry, it won’t turn you into a gym bro. The creatine benefits can actually help you improve multiple aspects of your performance.

While there's no one-size-fits-all approach to using creatine, many find that the initial loading phase of taking higher doses at first can help kickstart the creatine benefits. Ultimately, the creatine benefits can be ideal for anyone looking to improve their physical performance and overall health. If you're trying to improve your athletic performance and muscle volume, you may want to consider incorporating creatine into your routine. Whether you’re bodybuilding at the gym, trying to improve your training, or looking to optimise the way you compete in sports like football, rugby, and running, the creatine benefits can help you push to that next step. We'll touch on more of the creatine benefits below.

We jumped the gun and covered some of the creatine benefits above, but let’s add a little more context. If you’re wondering what exactly does creatine do, we’ll help you out. As we said, the most notable creatine benefits are improved performance during high-intensity exercise and muscle volumisation. Creatine helps to produce ATP, the main source of energy for muscle contractions. 

By increasing the amount of creatine in the body, you can take advantage of creatine benefits like increased muscle strength, power, and endurance, which can lead to improvements in sports performance. Additionally, creatine benefits your muscle mass goals, which makes it ideal for bodybuilders and weightlifters. Not only do the creatine benefits extend to athletic performance, but it also has neurological benefits, potentially improving cognitive function and reducing fatigue (Mawer, R. 2020). 

When it comes to high-intensity performance, extensive research has been done on the creatine benefits, with several hundred studies taking place to determine its value. Over 70% of these studies show a positive effect, with no negative effects yielded in the remaining studies. The improvements creatine can incite range from 1% to 15% on average, with consistent creatine usage over months and years helping to maximise the creatine benefits. Creatine is not only used by bodybuilders and powerlifters but also by cyclists, sprinters, swimmers, and football players. Overall, the creatine benefits are incredibly present in team sports (Mawer, R. 2020).

Taking creatine daily is an ideal and convenient way to increase the creatine in your muscles over time, and one of the best ways to achieve this is by adding 3-5g of creatine to your pre-workout or protein powder each day. If you’re just getting started, the most common way to experience the creatine benefits is to follow a creatine-loading phase. During a creatine loading phase, you take a higher dose of creatine for 5-7  days. A common approach is to take 20-25g of creatine daily for that 5-7 day period, which is typically divided into four of five 5g servings across your day. This helps saturate your muscles with creatine faster. After that, a maintenance dose of 3-5 grams per day is recommended, taken at the same time every day for consistency. With consistent use, creatine can help improve muscle strength and size, leading to a more impressive physique (Meixner, M. 2022). 

That’s not the only thing you need to think about, however. When you’re taking creatine, you want to get the best out of every gram, so it is important to consider what you are consuming your creatine with to maximise absorption and effectiveness. Don’t just mix it with water; consider taking creatine with sugar drinks like juice or with small snacks that contain creatine. This will help your muscles absorb creatine more effectively because insulin is present, thus allowing you to maximise the creatine benefits (Creapure).

If you’re taking creatine before training, consider combining it with Evolve Pump Action. This muscle pump powerhouse is flavourless, meaning you can combine it with your pre-workout and creatine, and it promotes muscle hydration and nutrient intake, utilising ingredients like GlycerSize to maximise the absorption and utilisation of creatine in your muscles.

To further promote the best creatine benefits, Creatine RX already offers 3g of creatine monohydrate, in addition to GlycerSize and AstraGin, which are two patented ingredients that support nutrient intake and absorption, while offering further ingredients that support creatine in improving muscle hydration, volume, and power output.

Are you looking to amplify your muscle gains and take your strength game to the next level? If you're looking for the best creatine for muscle growth, we’ve got you covered. Experience the creatine benefits with these creatine supplements.