Creatine Monohydrate, one of the most common forms of supplemental creatine, is an exogenous (produced outside the body)  material formulated to be similar to the endogenous (produced inside the body) creatine that is manufactured by our liver, kidneys, and pancreas. In addition to supplements,  creatine can be found in shellfish and other forms of meat. Because food sourced creatine is acquired by eating meat, vegetarians are shown to have lower resting blood creatine levels than meat eaters [1].

Current research indicates that creatine monohydrate supplementation is effective for improving physical performance at high intensity activities which may be responsible for trainee’s increases in muscle mass and strength [1,4]. In some studies, creatine is even shown to improve neurological recovery and performance [4]. While the average daily supplemental does is 3-5g/day, studies have shown that up to 30g/day for 5 years is safe [3,4]. While this example of 30g/day for 5 years would most likely be costly and over the top for most trainees, it showcases that the supplement is widely researched and that even in extreme cases professional researchers have found it to be safe [2, 3, 4].

The International Society of Sports Nutrition, the American Dietetic Association, and the American College of Sports Medicine all agree that creatine supplementation is safe and the “most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high intensity exercise capacity and lean body mass during training.” Furthermore, according to Kreider RB et al., “no study has reported any adverse or ergolytic effect of short- or long-term creatine supplementation while numerous studies have reported performance and/or health benefits in athletes and individuals with various diseases [4]”

If you so choose, you can purchase creatine monohydrate online and in many sports nutrition stores. Personally, I purchase my creatine in bulk online because it is the most cost effective option considering it is something I take every day. The bulk options are generally unflavored, but I add in flavor drops which are very affordable. Furthermore, I use a scale to measure a dose by weight in grams.

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Disclaimer:

This article does not take the place of advice by a qualified health professional. What’s appropriate for one individual may be counterproductive or unsafe for another. If you are suspicious of an illness, injury and/or are in constant pain the author encourages you to see a doctor, dietician, and/or a therapist to get a proper diagnosis and rule out illness. Illness, pain, and injuries are complicated topics that have a variety of causes and presentations. You should see your doctor before beginning any exercise program. The author is not qualified to prescribe treatments, food, supplementation, or medication. The author is not qualified to  diagnose, or assess medical symptoms or conditions. This article and any information contained there-in is for informational/educational purposes only and is NOT a substitute for medical advice. Please talk to your doctor and medical care providers before starting any supplement or dietary regime and before starting any exercise or fitness program. Kansas State University and Anneliese Spence are not liable for any injuries or illness incurred due to exercise training or supplementation.