{"id":6003,"date":"2023-04-21T12:00:29","date_gmt":"2023-04-21T11:00:29","guid":{"rendered":"https:\/\/www.bulk.com\/uk\/the-core\/?p=6003"},"modified":"2024-11-27T15:36:34","modified_gmt":"2024-11-27T15:36:34","slug":"beginners-guide-to-creatine","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/uk\/the-core\/beginners-guide-to-creatine\/","title":{"rendered":"How to Take Creatine"},"content":{"rendered":"

Creatine<\/span><\/a> is one of the most trusted and widely researched supplements in the world. Taken by bodybuilders, athletes and powerlifters alike, its status as one of the most popular supplements is undisputed. Despite its popularity, many people in the industry are still unaware of how to take creatine. With some insights from <\/span>Simon Jurkiw<\/span><\/a>, Product Director at <\/span>Bulk\u2122<\/b> and an expert with twenty years\u2019 experience in fitness, we\u2019ll be diving into what creatine is, what it does and how to take it.\u00a0<\/span><\/p>\n

What is creatine and what does it do?<\/b><\/h2>\n

Creatine is a nitrogenous organic acid made out of three amino acids: L-arginine, glycine and L-methionine. Its main purpose is to provide immediate energy for the muscles (we\u2019ll explain what we mean by this later).\u00a0<\/span><\/p>\n

Creatine is beneficial for athletes, sportspeople and bodybuilders [<\/span>1<\/span><\/a>], primarily because it increases their ability to produce energy.<\/span><\/p>\n

The average 70kg person stores around 100-120g in their skeletal muscle, but has the capacity to store 160g. Creatine supplementation aims to fill up this tank, allowing the muscles to have a constant supply when needed for ATP re-synthesis.<\/span><\/p>\n

As well as being produced naturally in the liver, we get creatine from protein-rich foods like meat and fish. But to reap the performance-enhancing benefits, supplementation is beneficial to maximise creatine stores in the muscles.<\/span><\/p>\n

In a normal diet that contains 1\u20132 g creatine per day, muscle creatine stores are about 60\u201380% saturated. Therefore, supplementation of creatine serves to increase muscle creatine by 20\u201340% [<\/span>2<\/span><\/a>].<\/span><\/p>\n

\u201cThere\u2019s so many misconceptions about what creatine actually is\u201d, says Simon. \u201cCreatine is found in everyone\u2019s muscles, and put simply, it\u2019s an organic compound used for high intensity energy.”<\/span><\/p>\n

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How does creatine work?<\/b><\/h2>\n

For us to fully understand how creatine works, we first need to understand how our body produces energy.<\/span><\/p>\n

The body has three energy systems:<\/span><\/p>\n