Creatine is often seen as a supplement for men who want to get big. That picture is wrong. Creatine works the same way in women as in men. In this article you'll read what it does, what the myths are and how to use it.
What is creatine?
Creatine is a substance your body makes itself and that you also get from meat and fish. Your muscles store it and use it during short, heavy efforts like a heavy set of squats or a sprint. If you eat little or no meat, you get less of it from food.
What does creatine do?
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. You get this effect with a daily intake of 3 grams. This is the claim approved in the EU for creatine, and it applies to anyone who trains this way.
Three myths
"Creatine makes you bulky"
Creatine does not build muscle by itself. It may let you train a bit heavier or longer. How your body changes depends on your training and your nutrition.
"You hold on to water"
Some people weigh half a kilo to a kilo more in the first weeks. Creatine is stored in the muscle together with water. That is not fat. Read more in Does creatine make you gain weight?
"You have to load and cycle"
You don't. A fixed daily dose is enough. A loading phase only fills your stores faster.
How to use it
- Dose: 3 to 5 grams per day, every day, also on rest days.
- Timing: hardly matters. Pick a fixed moment so you don't forget it.
- Form: creatine monohydrate is the best-researched form.
Are you pregnant, breastfeeding or do you have a kidney condition? Talk to your doctor first.
Creatine from Evogen
Evogen Creatine Monohydrate delivers 5 g of creatine monohydrate per serving. Mix it with water or add it to your shake.
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Nutrition Monsters is an official European reseller of Evogen Nutrition: 100% original, shipped from our own stock in Utrecht.
A food supplement is not a substitute for a varied, balanced diet and a healthy lifestyle. Follow the dosage on the label.
