You've probably heard a lot of talk about creatine, whether from friends at the gym, online, or maybe even in the locker room. It's one of the most popular sports supplements out there, but what exactly is it, and is it right for you? Let's break it down.

What Is Creatine and How Does It Work?

Creatine is a natural compound found in your muscle cells. It helps your muscles produce energy during heavy lifting and high-intensity exercise. Think of it as a power-up for your workouts. When you supplement with creatine, you increase your body's stores of creatine phosphate, which is used to generate ATP (adenosine triphosphate)—the primary energy source for muscle contractions. You can get creatine naturally from foods like steak and other red meats, but taking a supplement helps you maximize your levels.

Is Creatine Safe?

Yes, creatine is one of the most studied and safest supplements available. It's generally well-tolerated by most people. However, like any supplement, it's always a good idea to talk to a doctor or registered dietitian before you start taking it.

How to Use Creatine Effectively

For those looking to build strength and size during the off-season, a daily dose of 5 grams is a great place to start. This consistent use helps to saturate your muscles, leading to noticeable gains in strength and power over time.

When the season starts, you might want to adjust your routine. Some athletes find that they feel a bit heavier or slower if they continue to take the same amount of creatine. This is often due to a small amount of water retention in the muscles. If you feel like this is slowing you down, try tapering your intake to about once a week during the season. This way, you can maintain some of the strength benefits without the potential for feeling weighed down.

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Stay strong,

Coach Malek