Creatine is a popular bodybuilding supplement used to increase muscle mass and strength, years back the only creatine on the market was creatine monohydrate, today however there are a few different types such as creatine ethyl ester and creatine hydrochloride to name a few. Creatine monohydrate is still the most popular choice and the cheapest.

What is Creatine?

Creatine is a naturally occurring substance inside the body, it helps provide energy to the cells in the body, more specifically the muscle cells. The majority of creatine found in the body is located in the skeletal muscle. Creatine helps to produce a substance called adenosine triphosphate (ATP), ATP provides the muscles with energy to contract.

How to Use Creatine?

There are many different methods advised by different people on how to use Creatine. A popular one consists of a loading phase of 20 grams a day for 5 days and then 5 grams a day for 4 weeks.  Another way is to skip the loading phase and start with 5 grams a day. Many say the loading phase is a waste and is a marketing tactic so that you use up your creatine faster. After 4 weeks its advised to take a break.

When using creatine you can expect some initial weight gain, this is mainly water retention from the creatine. After a few weeks if you are doing everything right you should notice your strength and muscle mass going up as well. Creatine is considered one of the best supplements on the market and it has been scientifically proven to work.

You can buy creatine from any bodybuilding supplement shop, almost all supplement brands sell creatine, you can excpect to pay R100 to R200 for a bottle which will last a month. If you look around you can find places selling bulk creatine powder in plain packaging for very low prices.