Taking creatine monohydrate increases muscle creatine and phosphocreatine levels by up to 40%. This is important because, by increasing creatine levels in the body, it means there is quicker ATP regeneration which in turn reduces fatigue, which is important in most sports. Once creatine levels are elevated, it can take 4-6 weeks for them to return to baseline levels.

As a result of this, there is an improvement in exercise performance, such as repeated high-intensity sprints, and gains in strength and lean muscle when supplementing in conjunction with strength training. 

Explore more Creatine Supplements. 

Adults tend to have between 80-130g of creatine in their bodies with 2g of this excreted daily so it is very important to replenish this loss. This can be done by supplementing using various protocols which are outlined below. 

• Loading Phase – this involves ingesting 5g of creatine four times a day for 5-7 days. This is the most effective way to increase the creatine stores in the body.
• Maintenance Phase – Once creatine stores have been saturated via the loading phase, consuming 3-5g of creatine as part of a maintenance dose to replace what is lost daily is recommended. It is worth noting that larger athletes may need to consume 5-10g as part of the maintenance phase.

The most important factor to consider when taking creatine is consistency of consumption, followed by taking it alongside fluid. A large majority of our Kinetica community take their pure creatine powder in the morning with breakfast or other supplements as part of their daily routine. But you can take it in your pre-workout, intra-workout drink or have it post-workout. 

You can read our blog which highlights when you should take creatine and why women should take creatine.

For most, between 3-5g of creatine per day is adequate and yes you can take Kinetica 100% Creatine daily.

There are multiple benefits when it comes to consuming creatine. These include improvements in power and strength as well as the ability to do repeated sprints. Improvements have included increased power when cycling as well as an increase in performance in sports like swimming and field sports.

In addition to this, supplementing with creatine can aid with recovery following exercise, a reduction in mental fatigue, improve memory but mainly with individuals with low creatine levels. Creatine can also be beneficial when it comes to injury prevention. Individuals who supplemented with creatine had less muscle strains or muscle tightness, reduction in cramping and less training days missed compared to individuals who did not supplement with creatine.

Creatine can also be beneficial as we age. Some studies have shown a positive effect of creatine supplementation on improving health such preserving muscle when used in combination with resistance training.

Creatine continues to be one of the most researched supplements on the market with new studies emerging frequently on the many benefits it may provide to consumers. For simplicity see below for some of those most widely known benefits: 

• Improve performance which can lead to an increase in muscle mass 
• Enhanced recovery 
• Provide energy for high-intensity exercise 
• Injury prevention and rehabilitation 

The main side effect with taking Creatine is water retention. This occurs due to creatine holding water in the cell. This generally occurs during the loading phase of creatine.

We have created two blogs addressing the negatives, including:

• Does creatine cause weight gain & muscle mass
• Creatine benefits and side effects: what you need to know.