Creatine is one of the most researched supplements in history, with much of the research highlighting just how effective creatine is for athletic performance, cognition and healthy ageing.
However, even with all this research, there are still many pressing questions that we get. Today, we will debunk these questions and provide clarity.
Q - Is Creatine safe?
Yes, Creatine has been proven to be VERY SAFE.
In fact Creatine has recently forgone studies in to its benefits &safety in pregnancy showing positive evidence that it can be useful in the 2nd & 3rd trimester of pregnancy*https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4007139
It is recommended that individuals with pre-existing health conditions (especially kidney conditions) look to consult a health care professional before commencing any new supplement or regime, including Creatine.
Q - Will creatine make me hold water?
A - Yes, but not the way you think.
Creatine will hold what's called Intra-cellular fluid within the muscle.
This isn't something to be concerned about as it does not affect body composition or make you look "fluidy', in fact quite the opposite this can present the appearance of looking leaner as the muscle belly is volumized presenting a leaner looking physique.
There is benefit to creatine holding water - including helping with the transport of oxygen & nutrients to your working muscle, thus improving athletic performance.
Q - Should I use Creatine when cutting or Bulking?
A - Both! Creatine can be used, and is beneficial for either scenario.
The only counterproductive measure with using creatine when cutting, is merely the small increase on the scale due to the intracellular fluid.
We only recommend those in weight class sports exclude creatine in the week leading to the weigh-in.
For everyone else however, the benefits attained from creatine can far outweigh the potential slight increase in scale-weight.
Q - Which is the best form of Creatine?
A - Creatine Monohydrate is generally the most common & most heavily researched form of Creatine, and therefore is our recommendation for the best form of Creatine.
If an individual experiences any stomach discomfort with Creatine Monohydrate, our secondary seuggestion is opting with Creatine HCL, a form of creatine that absorbs easily in the HCL in the stomach.
Other forms we recommend steering away from seeing as Creatine Monohydrate is cheap, proven and effective.
Furthermore, when shopping for Creatine Monohydrate, we suggest keeping a lookout for the 'Creapure'.
Creapure is the registered trademark form of Creatine monohydrate that 9 out of 10 peer reviewed studies were conducted on, so when possible choose Creatine Monohydrate & opt for Creapure if possible.
We hope this blog helps provide shine a little more light on Creatine, and answer any questions that you may have!
Check out some of our Creatine options below: