Creatine 101: What it is, What it does, and Side Effects?

Creatine is a well-studied supplement and has been shown to be safe in healthy people. Supplementing with creatine can benefit those who want to improve their strength, power, and performance in high intensity exercise.

Great job on getting started on your fitness journey! During your workout, you might be asking yourself: How can I improve my workout performance? How can I boost or enhance my energy levels? What kind of energy supplement could I take that is safe, cheap and effective?

Well, look no further! Because I’ll be sharing with you a supplement that ticks all these boxes: is scientifically well studied to be safe, and has practically no side effects! Sounds too good to be true? Introducing creatine, or creatine monohydrate. 

But how does it work? Why is it necessary? Is it healthy to take creatine? All these will be addressed in this blog, so read on!

1. A Different Way to Boosting Performance

You've probably tried energy drinks before. They're those sugary drinks with caffeine and other stuff like taurine that make you feel more awake, speed up your heart, and make you breathe faster. But if you drink too much, you might get headaches, feel jittery, or even have heart palpitations.

Now, let's talk about creatine. It's not like those energy drinks because it doesn't wake you up. Instead, it helps your muscles get more energy so you can do better in your workouts without feeling those side effects. Here's how it works:

Your muscles use a special kind of energy called ATP, or adenosine triphosphate. When you work out, like lifting weights or sprinting, your muscles break down ATP to get energy. How much you can do depends on how much ATP you have and how fast it gets replaced.

Creatine is like a helper that fills up your muscles with more ATP. So, the more creatine you have, the more ATP your muscles can use. And that means you'll have more energy to exercise for longer and harder.

2. Unlocking the power of Creatine Supplementation

Creatine is naturally present in small quantities, mainly in meat, and your body produces it too. However, these amounts aren't enough to fully boost your muscle creatine stores. This is where creatine supplementation comes in handy.

By increasing your muscle creatine stores, you can enhance the availability of ATP, the energy currency of your cells. This means you'll have more energy to fuel your workouts for longer periods.

You can find creatine supplements commonly sold as "Creatine monohydrate." They're flavorless, so you can mix them into your favorite drink without altering the taste. Plus, they're quite affordable per serving, allowing you to enjoy the energy-boosting benefits without spending too much.

3. Safety & Common Myths

Research on creatine has been ongoing since the early 1990s. Scientists have consistently found it to be safe and well-tolerated in healthy individuals. Concerns about potential side effects such as dehydration, cramps, weight gain, digestive issues, or hair loss have not been supported by evidence.

Weight gain associated with creatine supplementation is primarily due to increased water content in muscles. There's no evidence of digestive problems when taken at recommended doses, and no link to hair loss or balding has been found.

It's important to note that creatine is not a steroid and is not associated with anabolic steroids. However, there are certain groups of people who should avoid creatine supplementation, including those with kidney disease, high blood pressure, diabetes, or liver disease, as well as children under 18 years old and pregnant or nursing women.

4. Optimising Performance with Creatine Supplementation

Creatine supplements can be helpful for those aiming to enhance strength, power, and performance during intense exercises like cycling, weightlifting, jumping, sprinting, and swimming.

A typical recommendation is 3-5g daily. Some opt for a "loading phase," taking 5g four times a day for 5 to 7 days to saturate muscle stores quickly. However, skipping this phase means it may take about four weeks to achieve maximum muscle stores.

In summary, creatine is a thoroughly researched supplement, deemed safe for healthy individuals. It may offer advantages to those seeking to enhance strength, power, and performance during high-intensity exercise.

Do you have other questions besides supplementation? Where can I get guidance on my nutrition? What exercises should I do to get to my goals? At FITLUC, our dedicated Personal Trainers are more than happy to provide you with proper advice and supervision! So, what are you waiting for? Drop us a WhatsApp message at +65 8812 0110 or book a Personal Training Trial to explore if Personal Training is the best choice for you!

Just a heads-up, it will probably be one of the best decisions you’ve ever made.

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About FITLUC

Looking for a Personal Trainer in Singapore? Look no further! At FITLUC, we specialize in In-Person and Online Personal Training, and we also offer house-call PT with a small additional fee. We currently base our Personal Training clients at a well-equipped gym just a stone's throw away from Outram Park MRT. We have also just opened our second outlet at 82 Boat Quay, which is located right in the heart of CBD!

We are recognized as one of the Top 12 Best PT in Singapore and were featured on Mothership, The Straits Times, YES 93.3FM, Yahoo News, etc. Our Personal Trainers have worked with clients aged 13 – 84, from Celebrities to CEOs, working professionals and homemakers, with goals ranging from fat loss, weight loss, muscle gain to athletic performance and elderly training. Our celebrity clientele includes Tay Ping Hui, Maxi Lim, Hazelle Teo, Tayying, Lee Teng, Ze Tong, Benjamin Tan, Jaspers Lai and more.

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