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Creatine – The Most Reliable Gym Supplement Out There

Creatine is one of the most researched supplements in the whole fitness world, and proofs of its effectiveness are everywhere. This supplement works, and it has very little side-effects.

Creatine is a natural compound found in red meat and naturally occurs in our bodies. We eat creatine every day. However, it is impossible to eat enough if you want to see any substantial benefits. For that, you have to supplement with creatine powder.

Benefits of creatine

There are many reasons why you might want to supplement with creatine:

  • Improved muscle size – creatine binds water into your muscles, which effectively makes them much bigger. This is the primary reason why creatine users often upgrade clothing sizes. And although a common belief is that this is only temporary, creatine actually has an anabolic effect. Because your muscles draw more water in, your body will treat them as bigger and stronger and will start to feed them more, which will actually make them bigger, permanently. Although it is true that you release the water once you stop taking creatine, you won’t lose all of the muscle mass.
  • Strength boost – creatine is an energy source, and you can expect to add some extra pounds to the bar once you start supplementing with creatine. More on the bar means bigger muscles, which means that creatine helps you get bigger and stronger. It also helps endurance, which means you will stay on the treadmill for longer, losing fat.
  • Better blood flow and better recovery – creatine improves circulation, and that is why you get those huge pumps when you start taking it. But, improved blood flow also means that your body distributes the nutrients faster, which will improve your recovery, one of the central components of training.

Creatine dosage

Athletes usually go through a “loading phase” trying to build up creatine in the bloodstream as fast as possible. This is usually done by taking around 20 grams of creatine per day, but only for a week, after which they return to the maintenance phase of 5 grams per day. Loading phase will build up creatine faster, but it is not really necessary. You get to decide whether you want to use it or not.

Which creatine is the best?        

While there are new types of creatine showing up on the market every day—hydrochloride, ethyl ester, buffered, liquid—the truth is that all you need is good old creatine monohydrate.

This substance is the most common form of creatine, the most tested one, proven to work with almost no side effects. What’s even more amazing is that this is also the cheapest form of them all. And because you only need 5 grams of creatine per day, creatine monohydrate is one of the most affordable, and yet most effective supplements money can buy.

That doesn’t mean other kinds of creatine have no purpose. They do. However, if you are conscious with your money, or just have a restricted budget, get the old-school monohydrate. It will give you everything your muscles need.