Optimum Nutrition Micronized Creatine (600 grams)

Aside from Dr. Jekyll pre-workout, creatine is the only exercise-related supplement I use. While creatine is the most popular supplement in the world, it also happens to be a natural compound that your body already produces. It’s also found in fresh beef, pork, and seafood, just to name a few.

Creatine helps your muscles produce more energy when you workout. In short, you can go longer and harder in the gym than you can without it. Personally, I started making better gains and increased both my intensity and endurance after I started taking creatine.

This 600 milligram container lasts me for the better part of a year. Creatine is creatine – there is no point in paying more than you need to. However, I only buy the micronized kind because it dissolves better, as the particles are up to 20 times smaller than standard creatine monohydrate.

Creatine is the most-researched supplement of all time and is regarded as safe by virtually all physicians and dietitians. The International Olympic Committee, major and minor professional leagues, and even high school athletic associations allow athletes to use creatine. However, as with any supplement, always talk with your doctor before you start taking it.

I take five milligrams per day. On gym days, I take it post-workout, mixed with fruit juice, as your body can absorb creatine more easily when insulin is present. On non-gym days, I just take it mixed with water. Creatine, even the micronized kind, doesn’t dissolve completely in water and it likes to stick to the inside walls and bottom of your glass or shaker. Once I finish it, I add a small amount of water, swirl it around the glass, and quickly drink it to ensure I’m getting the full amount I measured out.

As creatine does draw more water into your muscle cells, it is necessary to increase your daily water intake. It’s common to gain up to five pounds of water weight over the first week or two of taking creatine. I do stop taking it for several weeks before I run a marathon, as every additional pound really adds up over 26.2 miles.

Unfortunately, there are some common myths about creatine that just won’t die thanks to gym “bros” who like to repeat things that they haven’t researched. First, you don’t need to “load” creatine when you first start taking it. Just start taking the recommended daily dose and forget about it. Second, you don’t need to cycle on and off with creatine. Think about it – your body doesn’t just stop producing its own creatine for two weeks every several months.