Gaspari Creatine

Creatine is one of the most popular bodybuilding supplements available today. Bodybuilders and athletes use it to increase overall performance, strength, and recovery. 

Creatine is naturally created in the human body, primarily by the liver and kidneys. It is a critical amino acid for the body's muscles. This amino acid can be found naturally within the meat food group, particularly red meat. 

The greatest need for creatine is in muscles that require quick energy, primarily the skeletal muscles and brain.

Creatine supplements come in multiple forms. These include creatine citrate, creatine phosphate, and creatine monohydrate.

Creatine monohydrate is the most widely used form and effectively increases creatine levels in the human body. Creatine micronised powder form is the most popular. Micronised means the particles are smaller, which makes it easier to mix with water or fruit juice.

The body can store only a limited amount of creatine at a time. Taking too much creatine monohydrate supplementation is difficult as any excess is excreted in the urine.

Creatine monohydrate supplementation aims to increase creatine stores to their maximum capacity without exceeding them. It also comes in capsule/pill form for easy consumption and is said to have greater solubility uptake and delivery of creatine to muscles. 

Here is a general overview of how to take creatine monohydrate in powder form.

• Serving Size: 5g (Approximately 1 teaspoon)
• Loading Phase: Take one serve 4 times daily for 5 days.
• Maintenance Phase: Take one serve daily for 8 weeks.
• Off-Cycle: After the maintenance phase, take 4 weeks off with no creatine supplementation.

Repeat the full cycle from the start if need be.

Add creatine to a glass of water or a high-carbohydrate drink, stir and serve. Ideally, consume it with fruit juice or cordial as creatine is best absorbed when glucose or fructose is present.

Creatine is best taken with a meal, particularly one with carbohydrates and proteins, to enhance absorption. Some prefer to take it post-workout, while others see benefits in taking it pre-workout or spread throughout the day.

Yes, creatine can cause water retention. When stored in muscles, creatine draws water into muscle cells, increasing water weight. This increase can make muscles look fuller and more voluminous. While this is generally a temporary effect, it’s more pronounced during the loading phase.

While generally safe, as with most supplements, potential side effects come with taking creatine. These include:

• Weight Gain: Often due to increased water retention in muscles.
• Digestive Issues: Stomach cramps, nausea, or diarrhoea, particularly at high doses.
• Muscle Cramps: Though evidence is mixed, some users report cramps.
• Kidney Stress: There are some concerns for those with pre-existing kidney conditions, though studies show it’s safe for healthy individuals.

With so many options available, finding the right creatine can be daunting. Here are the key things to consider when finding the best option to try:

1. Form: Creatine monohydrate is the most studied and effective form.
2. Additives: Focus on the good stuff; look for products without unnecessary additives or fillers.
3. Reviews: Check customer reviews and third-party testing for quality assurance. Many of our customers have left great product reviews to help you out!
4. Brand reputation: Look for trusted brands with a reputation for delivering high-quality products. At Sprint Fit, we only provide products from trusted brands, so you can buy creatine confidently.