What is it?
What is it for?
- Improve work capacity within training session
- Positively influence muscle strength
- Positively influence muscle hypertrophy
- Improve aerobic performance in trials longer than 150 seconds.
Who can benefit?
- Female vegetarians
- Underweight older individuals
Creatine supplementation can be of great applicability to the well-developed CrossFit athlete.
It is generally considered safe, although some people report nausea, gastrointestinal upset, cramping and headaches.
When not to take:
- If you have kidney problems
- If slightly increasing body weight will not compensate the benefits of taking creatine
- If you are under 16yo or you are still making progress and developing without the use of any supplement.
What to consider before buying?
- Adolescents under 16 yo should not be taking supplements as they still have a lot to develop by themselves.
- Regulation is quite poor around supplements, only buy from a trusted source.
- Prefer pure creatine monohydrate, instead of a mix containing many substances as it is easier to control what and how much you are actually putting into your body.
- Expect an increase in body weight of about a kilo. This is due to water retention, not body fat deposition.
- Follow the correct protocol, as wrong doses can be prejudicial.
- If in doubt, contact Juliana on firstname.lastname@example.org
For a printable info sheet on this topic download the file below.