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.
Initially, I would 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 training exercises, 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. The more muscle mass you have = the more creatine you need.
"Do I gain weight from it?"
Yes. But in a different way than you think. Creatine pulls 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 not thick.
"Does it work for me?"
My recommendation is to try it for 1-2 months and track the progress. If you see your lifts getting better, then it is very likely the creatine working.
If not, then 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 👍
