QUESTION: Mark, is it really safe for me to take creatine?

ANSWER:

Yes. A million times yes. Fact is, creatine is the most studied supplement ever, and it has been shown to be safe over and over again.

You’re already getting some creatine from your diet if you eat meat.

Us “Iron Heads” deplete our creatine phosphate levels when we execute intense muscular contractions. That’s why it benefits us (improves workout performance) to add more to our diet through supplementation.

On the issue of safety, here are the top 3 of 9 points that constitute the Position Statement of The Journal of the International Society of Sports Nutrition…

 

1. Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body massduring training.

2. Creatine monohydrate supplementation is not only safe, but possibly beneficial in regard to preventing injury and/or management of select medical conditions when taken within recommended guidelines.

3. There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.

You can read all 9 points here.

And if you  want the real science on the most effective type of creatine – it’s monohydrate. Proof here.

I recommend the effective and really cheap creatine mono from MyProtein.

AST’s micronized creatine mono is great too.

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Mark McManus


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