The facts on Creatine! Why you get big and how it works!

Hey guys, I have had a lot of questions coming in lately about creatine, so here it is!

Creatine (this is healthy for kids and for those that think it's a steroid read below for sure!)


       I have talked to many concerned parents over the years about creatine and their thoughts that it is unhealthy.  People believe that because creatine makes you gain mass and put it on quickly it has to be a steroid.  Here is the real story, it's not, nor does it react in any way similar.  Creatine is an energy system used and created by the body all the time.  Creatine is actually the main energy system when oxygen isn't around.  For example the first 7-10 seconds of a sprint is almost strictly stored phosphocreatine and the lack of oxygen to give us energy is what gives us the burning feeling due to a build up of Hydrogen ions in the blood (not lactic acid like many people think, although this is also present).  

Creatine can be seen in blue here.  It is used when you need energy right away (aka fight or flight response) when there is no oxygen to create it.  Thus it is in short supply and runs out quickly.  Creatine supplementation can help replenish this energy system quickly and efficiently.  Fun fact: it takes about 5 minutes for this energy system to regenerate to around 80-95%!

    Then why do we gain size if it is an energy system?  The reason you gain size is that using creatine leaves us with a biproduct of water.  Water is stored in the muscle and thus you get the bulkier size.  It is water weight and will therefore be lost when you are off it, however the muscle you generate while on it will stay.  This is why it is a great alternative to testosterone boosting products, it gives you the energy to get the size and is non hormonal.  Keep in mind creatine does let you work at a higher intensity but will not really be all that beneficial for aerobic workouts.

Natural sources of creatine can be seen above!

Which type to buy?
  Creatine monohydrate is fine and is cheap (around $15-30 at Popeye's) and the serving size is usually around 5 grams.  I recommend around 7 or 8 grams as you will lose some from digestion.  It works best if taken before and after a workout.  Don't waste your money on expensive creatine pills with all the fancy scientific words on the label.  Often times they are misleading and ultimately making false claims.  Regulation on supplements isn't as good as you would think, and many false claims can be made for up to 2 years before companies get caught!  Companies like hydroxycut and superpump got in a lot of trouble for their mislabeling. 

Long story short:
-Creatine is safe/healthy for everyone and is even in many foods we eat like steak
-The added weight is mostly due to water retention
-It allows you to work out at a higher intensity
-A lot of results can disappear quickly if used short term



Cheers,
Ryan