Whether you’re new to the world of fitness or have been in it for some time, chances are you’ve heard of Creatine Monohydrate for boosting muscle gains. Personal trainers and athletes use and speak about this effective supplement often, and for good reason. What exactly is it, and why do you need it? Well, we’re here to help break that down nice and simple for you. Creatine monohydrate is a commonly used dietary supplement. Its benefits include increased “muscle performance in short-duration, high-intensity resistance exercises,” according to the Cleveland Clinic.

Is it Safe?

Yes, creatine monohydrate is safe and natural. Your body already produces it as a source of energy within your liver and kidneys. When you strain your muscles, such as during a lifting session or working out, your body sends creatine monohydrate to your skeletal muscles for energy and power. We typically keep our levels up through our daily diet. However, you can also opt to buy the substance for a little extra boost both pre and post-workout. Creatine is safe when taken in the long-term, in doses of up to 10mg per day for extended use of five or more years according to WebMD.

Who It’s For

You don’t have to be a bodybuilder to incorporate creatine monohydrate into your supplement and workout regime. The supplement is popular amongst professional athletes and bodybuilders for good reason, and it’s popular amongst non-athletes and non-bodybuilders as well. It’s important to note that “creatine is not a steroid…this couldn’t be further from the truth”. Creatine works to make muscles more hydrated, which can also help muscles to “look bigger and fuller,” which is the desired effect for many.

How to Take It

Creatine monohydrate can be purchased at any sporting supplement retailer or online. It will come with a little scooper and dissolve in water. Creatine doesn't take immediate effect. It takes some time to work its way into the system and muscles. Due to this, research and studies have shown that it’s more beneficial to take it for a few weeks on end before you decide whether or not it’s for you as it may take that long for your body to assimilate and show its effectiveness.

Does Creatine Improve Athletic Performance?

Creatine can improve your athletic performance by increasing how much energy is available to your muscle cells. It is most effective with high-intensity exercises, such as those that require explosive movement.

Most notably, creatine is used by weightlifters to increase how much they can lift while cutting down on recovery time between sets. However, creatine can also enhance sprints, cycling, callisthenics, or any other movement that is focused on explosive power.

So, if you’re a long-distance marathon runner, does that mean that you should look the other way when you see a creatine supplement? Not so fast. Studies show that creatine can aid with muscle recovery, which can benefit athletes of any kind.

Many people opt to throw it in their protein shake along with their pre or post-workout supplement, shake it up, and reap the benefits. It’s entirely tasteless and odourless, you won’t even notice it’s there. But your muscles will.