Creatine: Should you take it? Dosage, advantages and myths debunked

Until a while ago, even mentioning the word creatine to an average gym goes would mean blasphemy. People wh=oul think you are taking steroids. They'd all start warning you about how you are setting up for disaster, and how your kidneys are going to ditch you any day soon.

However, with recent research, it has been proven that creatine has ABSOLUTELY NO SIDE effects in healthy individuals and, in fact, helps boost performance.

Benefits:

1. Helps Muscle Cells Produce More Energy.
2. Supports Many Other Functions in Muscles.
3. Improves High-Intensity Exercise Performance.
4. Speeds Up Muscle Growth.
5. May Help With Parkinson's Disease.
6. May Fight Other Neurological Diseases.
7. May Lower Blood Sugar Levels And Fight Diabetes.

How does creatine work?

This diagram from muscleandstrength.com explains very beautifully the working of the creatine. It's fairly simple and requires really no elaboration on my part.

Dosage Instructions

Creatine is generally 'loaded' when taking a dose. Loading means typically saturating your muscles with creatine so that they can start using it whenever there is strenous cellular activity in the muscle cells (that is, whenever you work out).
Many people who supplement start with a loading phase, which leads to a rapid increase in muscle stores of creatine. To load with creatine, take 20 grams per day for 5–7 days. This should be split into four 5-gram servings throughout the day (reference).
Absorption may be slightly improved with a carb- or protein-based meal due to the related release of insulin (NCBI Study).

Following the loading period, take 3–5 grams per day to maintain high levels within your muscles. As there is no benefit to cycling creatine, you can stick with this dosage for a long time.

If you choose not to do the loading phase, you can simply consume 3–5 grams per day. However, it may take 3–4 weeks to maximize your stores (reference).

Note: Since creatine pulls water into your muscle cells, it is advisable to take it with a glass of water and stay well hydrated throughout the day.

My experience
I have been using Sinew Micronised creatine for a long time now. It has given me good results.

Buy it from here, selling at a discount currently.

Some other Alternatives are:

• AS-IT-IS Nutrition Pure Creatine Monohydrate for Muscle Building
• MuscleBlaze CreaPRO Creatine with Creapure, 250 gms / 0.55 lb (Tangy Orange): If you prefer a flavored version. This tastes a little better than unflavoured creatine.