Creatine, typically found in powdered supplementation forms, increases the body’s ability to produce energy. With more energy, you are able to train harder, and more often, producing faster results. Creatine pulls water into your muscle cells, which in turn, increases protein synthesis. The question is whether or not this supplement is right for you, as an individual. Research shows that Creatine is most effective in high-intensity training and explosive activities. This includes weight training, and sports that require short bursts in effort, such as sprinting. There is less evidence to indicate that Creatine improves endurance performance and aerobic-type exercise, such as long distance running or cardio based spinning classes at the gym. It is therefore evident that the use of Creatine as a supplement, will depend on your most frequent form of activity, however with that being said, it is recommended that weight training is to be included in every individuals training routine, creating a need for Creatine in general. Many individuals enjoy the use of Creatine, as it allows for muscle mass to be gained. This is due to the supplement allowing for an increase in effort and energy in the activity being performed, such as weight lifting. Furthermore, Creatine allows for faster recovery post-workout, excelling the athlete all round.  All in all, this supplement will assist in better performance, lean muscle gain, and faster recovery. It should be used as part of your pre-workout stack, or on its own, 30 minutes prior to exercise. The supplement can also be used again as part of your post-workout nutrition, however this is recommended solely for those looking to grow in size.


Written By: Chiara Masia