Whilst creatine is available through certain foods, there are specific groups of people who might benefit from a top up - and if there was a miracle pill that helped guarantee better results in the gym, some would argue that a daily scoop of creatine comes close.
Once study showed a significant increase in strength performance after 12 weeks of creatine supplementation coupled with a resistance training plan when taken in 25g loading doses for the first week followed by a 5g maintenance dose for the rest of the trial period, (it’s thought that 5g is the safe daily dose after an initial loading phase).
But creatine isn’t just for elite athletes - the benefits of resistance training as we get older has been well documented, and creatine could be a useful complementary aid as the years roll by.
The side effects of creatine are thought to be minimal but as it can interfere with kidney function so creatine supplementation is not advisable for anyone with a kidney condition.
For as long as we can remember, knocking back creatine has been synonymous with muscle-bound bodybuilders, but the naturally occurring amino acid has had undergone a health makeover largely thanks to social media wellbeing influencers waxing lyrical about the so-called endless benefits.
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