What is creatine?
Typically bought in flavoured powders and mixed with liquid, creatine increases the body’s ability to produce energy rapidly. Creatine exists naturally in our bodies and helps fuel our muscles, which is why some people take it as a supplement to boost their performance in the gym.
“You should feel good about your creatine supplementation,” Men’s Health nutrition advisor Michael Roussell, Ph.D., says. “Take 5 grams of creatine monohydrate with your workout shake to help you get bigger and stronger.”
What are the benefits of taking creatine?
There is a lot of mixed on creatine’s ability to improve muscle strength,” the government website says. “However, analyses of this research show that creatine seems to modestly improve upper body strength and lower body strength in both younger and older adults.” Creatine has also been shown to improve athletes’ performance in rowing, soccer, and jumping height.
Although some research has pointed to creatine’s efficacy for high intensity explosive exercises like sprinting, the overall results have been mixed.
Will creatine make me gain weight?
One thing is almost certain: If you take creatine, you’ll gain weight.
“Creatine is a quick way to add muscle, but not without some water weight, too,” Carolyn Brown, R.D., a nutrition counsellor at Food trainers said, “Most people gain between two and four pounds of water retention in the first week.”