I get asked about supplements a lot, and the supplement I always recommend to people is creatine. While it is widely used and accepted, there is still a large number of people who are confused by it, so allow me to break it down.
Creatine is the most researched supplement out there, and the one that truly helps your athletic performance and recovery. Sure, a whey protein supplement can help you build muscle, but you can also get your protein from food and be okay without a supplement. Creatine supplements will help you immensely, regardless of your diet.
One of the major misconceptions is that creatine makes you retain water, so people are afraid to take it when they’re trying to lose weight. While you might retain the tiniest bit of water (you won’t even notice), it’s not going to cause you to bloat into a big blueberry. Creatine helps pull water into your muscle cells, helping them to grow. It won’t suddenly fill your body with excess water.
Far too often I hear women afraid to take creatine because they don’t want to put on too much muscle. You know, the old “I don’t want to get too bulky.” Creatine helps your body produce more ATP, which aids your performance in the gym and assist in recovery. Having more energy and better recovery is something we should all be able to get behind, regardless of your fitness level!
It’s also worth noting that there is no specific time that you need to take your creatine- just take it at a time that works for you to keep consistent.
Overall, I swear by creatine. It’s not a supplement that you’re going to “feel” working, and you’re not going to notice a huge change taking it for a week. But staying consistent with your intake will absolutely help your workouts and recovery in the long term!
Please do not take this post as medical advice- this is for the sole purpose of clearing up some common misconceptions about creatine. It’s always advisable to ask your physician before starting a new supplement if you are unsure.