30 Seconds SummaryNot Another Boring Creatine Guide: Answers to FAQs and Lesser-Known Benefits
- Creatine is a popular supplement known for boosting muscle power by aiding in the recycling of ATP, the primary energy molecule in cells.
- Creatine supplementation can increase muscle creatine and phosphocreatine levels, enhancing strength, sprint performance, and possibly contributing to lean body mass.
- Creatine monohydrate is the most studied and effective form of creatine, despite the availability of various other types.
- The benefits of creatine extend beyond muscles to potentially aid brain function, improve bone density, and act as an antioxidant.
- The most common methods to maximize creatine storage in muscles are loading (20-25 grams per day) and maintenance routines (2-5 grams per day).
- Creatine is typically safe for use, but can cause gastrointestinal discomfort in some instances, which can be minimized by proper dosing and timing.
- Questions regarding creatine’s interaction with other supplements like caffeine remain; some studies suggest that caffeine might negate creatine's performance benefits.
- Non-responders to creatine might have naturally high levels of muscle creatine storage, affecting their experience of its benefits.
Stronger By Science
Eric Trexler
