Most of the creatine in your body will be stored in your muscle tissue, where it is available as a quick source of energy. As a result it’s ideal for high-intensity exercise, like strength training, where a large number of muscles are being recruited, and our body needs to tap into the available energy reserves.
Why take creatine?
The idea of supplementing creatine is simple — to boost your muscles energy reserves, so that your muscles have a continuous source of energy readily available.
Studies have shown that supplementing creatine can benefit all ages, and even have a positive impact on those who aren’t engaged in physical training. A randomised control trial published in 2022 looked at the role creatine supplementation can have in brain creatine stores. The study concluded that creatine supplementation improved memory performance in healthy individuals, especially in older adults (66-76 years).
Which type of creatine should I take?
Creatine monohydrate is the most studied form, and the one we suggest to use, it’s been shown to help increase your strength, and lean body mass. Other forms of creatine are available, but these tend to be marketing gimmicks with added extras that probably aren’t necessary.
As supplements go it’s inexpensive, tasteless, has a great safety profile, and very easy to add to your routine. In terms of dosage the widely recommended amount is 3-5g daily, and timing isn’t so important, but just that you’re consistent.
