Creatine tablets: the facts

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Creatine tablets

Image source: Anetlanda
Get the facts on creatine tablets

If you’re into power or endurance sports, creatine could be the supplement you’re looking for. It’s a compound your body makes naturally in your kidneys, pancreas and liver and it’s carried by the blood to your muscles.

There it’s converted into phosphocreatine, boosting the amount of Adenosine TriPhosphate (ATP) available for use as fuel during training.

Your body stores around 120g creatine from your normal diet, but has the capacity to store a further 40g. Each 5g represents the amount of creatine you’d get from four 10 oz steaks – in addition to what you normally eat!

But creatine is more than an energy source to sustain your workout…

Creatine:

  • Gives you energy so you can go harder for longer
  • Aids development of muscle mass
  • An antioxidant, it helps with tissue repair
  • Helps regulate calcium in the body
  • Which creatine supplement?

    Creatine Monohydrate
    A tried and tested creatine supplement, creatine monohydrate is cost effective too. We’re talking a typical composition of nearly 90% creatine and 10% water – it’s your bog standard creatine supplement.

    Creatine Ethyl Ester
    If you find creatine monohydrate a bit heavy on the stomach, Ethyl Ester could well be worth a go. It’s usually found in monohydrate mixes and is specially formulated to be easy to digest.

    Kre-alkalyn
    Because creatine can be broken down by the gut during digestion, kre-alkalyn is pH buffered so more of the good stuff makes it to your muscles. And as an added bonus, there’s less need to front load too.

    How to take

    To build a surplus of phosphocreatine in your muscles, you’ll need to front load – take a higher dose – for five to ten days, then take a low maintenance dose for several weeks before taking a break and reloading.
    Always check the quality of the creatine you buy – and stick to the manufacturer’s guidelines.

    For more information on creatine and a host of other supplements, why not check out our beginner’s guide to supplements?

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