Supplementing with Creatine

How it can improve performance

Supplementing with Creatine - How it can improve performance
Proper nutrition with good quality supplementation, including creatine, will make it easier to reach your goals in a healthy manner.

Many people are under the false impression that creatine monohydrate will make women look bulky, but this is not true. Bloating can be a side effect in some women and you may carry water in your muscles. But is just water weight and when you stop using it, you will lose that water weight. You can use creatine to gain some volume and then stop for some weeks, and restart again to see results.

What is Creatine?

Creatine is one of the most popular supplements, and it’s very effective! Athletes take it to improve performance during workouts, increase lean muscle mass and strength. Creatine is found in our body and the body is able to produce some creatine by itself in our muscle tissue because it’s obtained from some foods (e.g., red meat, fish).

Creatine monohydrate is a natural substance. In the body, it turns into creatine phosphate. Creatine phosphate helps make a substance called adenosine triphosphate (ATP), which provides energy for muscle contractions.

Supplementing with creatine monohydrate has been shown to increase the resynthesis of ATP from ADP (adenosine diphosphate) during muscle contraction. This may result in greater strength output, better endurance and improved performance.


Creatine is involved in making the energy that muscles need to work. This helps you lift heavier and better, repair faster, and it speeds up your basal metabolism. In addition, you’ll increase caloric burn during your workouts, and it can help you to gain lean muscle mass if you train and eat properly.

In addition, creatine can help to lose weight. According to registered dietitian Douglas Kalman, MS, director at Miami Research Associates and consulting nutritionist for Nike, “Creatine supplementation allows an individual to exercise harder and recover more quickly from high intensity exercise. Those adaptations may equate to increased caloric burn and accelerated weight loss.”

Remember that if you have more muscle, you will burn more calories!

How to Take Creatine Monohydrate

I normally use my ISOFAST whey protein before and after my workout and add 3 grams of MHP creatine monohydrate, but the recommendation is that you can add 3 to 5 grams per day. You can add in your shake, your juice, etc. Many supplements companies recommend that you “load” the creatine for five days in order to get your muscles saturated! Take one MHP creatine monohydrate four times per day for five days. For maintaining creatine levels in muscle tissue, take one teaspoon daily.

Recommendation: Creatine monohydrate is very safe, but remember to ask your doctor before using any type of supplement.


Marcela Tribin

Marcela Tribin is a dentist, an IFBB Bikini Pro athlete and ATP Team athlete. She loves to write on topics about the latest advances in health, beauty, nutrition and supplements. Her goal is to provide simple but useful information for healthy living!

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