Are you an endurance athlete? If so, creatine can help you recover. Do you lift weights? Creatine can help you do more work per set. Are you a sprinter? Creatine delivers more energy for interval training and agility sports, like basketball and soccer.
Creatine is your primary fuel for explosive, high-intensity exercise. It is found in foods like meat and fish. Your body also makes its own creatine, but supplementation can increase your supply by as much as 33%.
If you’re looking to get bigger, start with a loading dose — 20 grams per day, in 5 gram doses, for the first five days. If you play sports that require quick movements, skip the loading dose and take 3-5 grams per day. With regard to safety, as long as you adhere to the appropriate dosing guidelines, creatine is safe. If you have heart or kidney problems, talk with your doctor before taking creatine.
Forget about all the designer forms of creatine — they’re all marketing hype. Stick with creatine monohydrate. German creatine is high quality (look for the “Creapure” seal), as is creatine made in the U.S. Powder, tablets, and bars are all effective forms of creatine. Avoid liquid forms.
Get STRONGER, Get FASTER!