Understanding Creatine

Understanding Creatine

What’s all the buzz about creatine? Why would you want to take it as a supplement? Do you know what creatine is or what it does?

Many of us have perhaps asked these same questions and gotten many different answers. So let’s start with some simple facts about creatine, what it is, who could use it, and what to look for.

Creatine is considered a “non-essential” nutrient, which means your body can make it. Utilizing the amino acids l-arginine, glycine, and l-methionine along with some enzyme activity your body can produce creatine. Eating red meat and seafood can provide your body with the necessary nutrients needed for the body to produce creatine. However, the body can’t produce as much in a day as what is found in supplements.

Mayo Clinic reports about 95% of the creatine in your body is found in your muscles, which is why people will take a creatine supplement – to support their muscles. Oral creatine may help an athlete do more reps if they are doing strength training or, if they are looking for rapid recovery during training and/or competition, creatine might be the go to supplement. It is also noted that vegetarians and vegans may have lower levels of creatine in their system because they do not consume red meat or seafood, which are good sources of the amino acids that the body uses to make creatine.


The Cleveland Clinic notes that the most common and the most beneficial form of creatine is creatine monohydrate. So what is that and how does it work in the body?

When creatine goes to the muscles it is converted to creatine phosphate (or phosphocreatine) which in turn helps the body produce ATP for energy. This can assist your body in maintaining a more continuous energy supply to your muscles during a workout. Creatine also boosts cell hydration (water content) which is important both during and post work outs.

There is additional research looking at what other benefits one might experience by taking a creatine supplement, however the majority of supplementation focus has been on what creatine can do for your muscles and muscle recovery.


So what is the recommended way to supplement with creatine? It is often recommended to do what is called a “loading phase” – which is when you take large amounts of creatine over a short period of time to “saturate” your muscles. A common recommendation for a loading phase is

up to 20-25 grams of creatine by mouth daily for up 5-7 days, followed by a maintenance dose of 2.25-10 grams daily for up to 16 weeks.


If you choose not to do the loading phase, taking smaller amounts of creatine regularly will eventually get you the same effect (muscle saturation), but it will take a longer period of time to maximize creatine storage in your muscles. A daily dose of 3-5 grams of creatine per day might be your preferred choice for supplementation should you decide not to do the loading phase.

Remember to always consult your health care provider before changing your current supplement routine.

Now it comes down to selecting the highest quality product for your needs.

Biochem has an amazing Creatine Monohydrate product that is micronized for ease of mixability. This Vegan Keto Friendly product provides exceptional purity to support your personal muscle endurance and recovery needs. And as with all Biochem products you can be assured it is certified Gluten Free by GFCO (Gluten Free Certification Organization).

Take yourself to your #NextLevelLiving status by incorporating the Biochem Creatine Monohydrate supplement into your workout regimen and see what benefits you might experience.

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