WHAT IS CREATINE?
Creatine: Creatine is a compound that comes from three amino acids; arginine, glycine, and methionine. Amino acids are the building blocks of proteins and play a key role in energy production in the body.
Creatine Monohydrate: Creatine Monohydrate is the most extensively researched form of creatine. It is well-known for its effectiveness in enhancing muscle strength, increasing muscle mass, and improving overall exercise performance. Numerous studies have confirmed its benefits, making it a popular choice for athletes and fitness enthusiasts.
where is creatine in our bodies & how can we get it?
Where is creatine in our bodies: Creatine is primarily stored in the muscles, where it helps produce energy during high-intensity physical activities. Smaller amounts are also found in the brain and other tissues, where it supports cognitive function and overall cellular energy.
How can we get creatine: Creatine is naturally produced by the body, but this production can decrease with age. It is also found in dietary sources such as seafood and red meat. However, individuals, especially those who follow a vegan or vegetarian diet, may not
get enough creatine from food alone. Supplementing with a high-quality creatine product like LEANFIT® CREATINE MONOHYDRATE can help maintain optimal creatine levels and support various health and performance goals.
HOW CAN CREATINE BENEFIT YOU?
Many people can benefit from taking creatine. Whether you're strength training to build muscle, an athlete aiming to enhance performance and expedite recovery, someone whose daily life demands energy and focus, or a mature adult seeking to maintain muscle mass as you age, supplementing can optimize your creatine levels.
- Muscle Mass & Strength:
Increases muscle mass and strength during resistance training. It helps reduce muscle breakdown and speeds up recovery. - Energy: Boosts energy by increasing the amount of creatine stored in your muscles, enhancing your ability to perform high-intensity activities.
- Cognitive: Improves cognitive function, including memory, mental processing speed, and overall brain performance.
- Performance: Enhances performance in brief, intense physical activities, such as weight training and sprints, by boosting intramuscular energy levels.
HOW & WHEN TO TAKE CREATINE
Usage: Mix 1 scoop (5 grams) into a cup of water or juice, or add it to a smoothie or protein shake. LEANFIT® CREATINE MONOHYDRATE is flavourless and mixes instantly, making it easy to incorporate into your
routine.
Loading Phase: When starting creatine, you can take 1 scoop, 3 to 4 times per day for the first week to quickly build up your creatine levels. After the loading phase, switch to a maintenance dose of 1 scoop per day.
FAQs
Creatine is a naturally occurring compound found in muscles and the brain. It helps produce energy during high-intensity exercises like weightlifting and sprinting by replenishing ATP (adenosine triphosphate), the primary energy carrier in your cells. Supplementing with creatine can enhance muscle performance, strength, and recovery.
Creatine supports muscle growth, improves strength, enhances exercise performance, and can aid in quicker recovery between workouts. It’s one of the most researched supplements and has been shown to be effective in helping athletes, bodybuilders, and anyone looking to increase their muscle mass and power.
The standard dose of creatine is 5 grams per day. Some people may choose to start with a "loading phase" of 20 grams per day, split into 4 servings, for the first 5 to 7 days to saturate the muscles more quickly, followed by a maintenance dose of 3-5 grams daily. It’s best to follow the instructions on the product label for optimal results.
There is no specific time when you must take creatine for it to be effective. However, many people prefer to take it either before or after their workout, often mixing it with a protein shake or post-workout recovery drink. Consistency is key to maintaining creatine levels in your muscles.
No, there is no need to cycle creatine. You can take it continuously without breaks. Creatine is safe for long-term use, and consistent supplementation will help maintain the desired creatine levels in your muscles for optimal performance benefits.
Yes, creatine is one of the most researched supplements available and has been found to be safe for most people when taken at the recommended dosages. It is naturally found in foods like meat and fish and is also produced by the body. However, if you have any underlying health conditions, particularly related to the kidneys, it's best to consult with a healthcare provider before starting supplementation.
Creatine can cause some initial water retention, as it draws water into the muscle cells. This is part of the process that helps muscles perform better during intense exercise. However, the water retention is usually temporary and should decrease over time as your body adjusts. Any bloating is minimal for most users.
Creatine is not a weight loss supplement, but it can support fat loss indirectly by increasing muscle mass and improving workout performance. More muscle means a higher resting metabolic rate, which can help with burning more calories. However, creatine supplementation should be paired with a balanced diet and regular exercise.
Yes, creatine is suitable for vegetarians and vegans. Since creatine is naturally found in animal products like meat and fish, vegetarians and vegans may have lower natural creatine levels. Supplementing with creatine is an effective way
for those following plant-based diets to increase their muscle creatine levels.
You may start noticing performance improvements within the first few weeks of taking creatine, especially during high-intensity workouts. If you use the "loading phase" approach, you may experience faster results as your muscles become saturated with creatine. For muscle growth, more significant changes may take 4 to 6 weeks of consistent use.
Yes, creatine can be mixed with other supplements like protein powders, pre-workout drinks, or post-workout recovery formulas. It is flavourless and dissolves easily in water or shakes, making it a convenient addition to your supplementation routine.
Creatine can cause a slight increase in weight due to water retention in the muscles, which is temporary. Over time, you may experience weight gain from increased muscle mass, which is a positive outcome for those looking to build strength and muscle. However, creatine itself does not increase fat mass.
Creatine is typically manufactured using a chemical synthesis process. This process does not rely solely on acid or water but involves a series of reactions that result in the creation of creatine monohydrate, which is the common supplement form. LEANFIT CREATINE MONOHYDRATE is a pure, USP grade, synthetic material sourced globally and manufactured in Canada under Health Canada standards and tested by Informed Choice.
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