There are a sea of supplements out there that are hard to navigate. What is necessary and what is a waste of money?
I have worked in the fitness industry for over a decade and have worked for you.
Right away, I want to mention 2 supplements that are quite useful, but not necessary.
Today it's about my favorite.
Creatine.
Creatine is the first and one of the most popular supplements in the fitness world. It has gained great popularity due to its ability to improve strength, muscle growth, and physical performance.
Now it’s going to get a little nerdy quickly, but I’ll keep it short.
Creatine is already found in our body, primarily in the muscles. It is formed by the conversion of amino acids in the liver and kidneys. It functions as an energy source during intense physical activity and is involved in the process of rebuilding adenosine triphosphate (ATP), which is the primary energy source for muscle contraction.
When ingested, it is stored in the muscles as creatine phosphate. During training or physical exertion, creatine phosphate is converted to creatine and releases a phosphate group, which helps rebuild ATP and supply the muscles with quick energy. This can increase the body’s ability to perform short and intense workouts, such as weightlifting or sprinting.
So, in short: You can lift heavier weights, more times, and that gives better results.
Besides that, many also experience that creatine reduces muscle soreness and speeds up recovery after training.
Some studies suggest that creatine may have positive effects on the brain’s cognitive functions, such as memory and concentration.
"How much should I take?"
The typical dose is 3-5 grams per day depending on how much muscle mass you have. More muscle mass = you need more creatine.
"Will I gain weight from it?"
Yes. But in a different way than you think. Creatine draws fluid intracellularly, meaning into the muscles. There is talk of 1-2 kg and it will only make the muscles look better, so no - It does not make you fat.
"Does it work for me?"
My recommendation is to try it for 1-2 months and track your progress. If you see your lifts improve, then it’s very likely the creatine that’s working.
If not, you might be one of the few 'non-responders' who naturally have enough or get it through their diet.
It is one of the cheapest supplements available + it has the most well-documented effect. Give it a try 👍
The right equipment also makes a difference
Just as creatine can optimize your performance from the inside, the right training equipment can do it from the outside. StrapIt Lifting Straps help you lift heavier and get better contact with the right muscles – just like creatine gives you the energy to push harder.
The combination of creatine and StrapIt is a strong foundation for anyone who wants to take their training to the next level.
Shop StrapIt Lifting Straps – 249 kr. →
Also read: Which training split should you choose? →
