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Does Creatine help improve strength performance?
Can Creatine help me increase muscle gain?

Let’s find out!

Whether you are new to the fitness world looking to get in shape and challenge yourself, or you’re a well-experienced/competitive sports athlete looking to bring something new to the game this season, the proper supplementation can get confusing… How do you know where to start!?

There are a lot of products out there that all claim to do different things, new products coming out every couple months, new formulas claiming to be better than the last… How is one to know which supplement to take?! It can get confusing.

Have no fear! Today we are going to talk about what supplement that always remains the same that you should be taking… CREATINE!


Creatine is one of the longest standing, proven-to-be beneficial sports supplements. The infamous white powder is one of the top most-used supplements in the world amongst athletes. But why?!? Creatine is known to improve muscle mass and strength performance in men and women athletes by an impressive 20-25% on their 1RM (one rep max), it is proven to help provide a longer and larger work output/volume (sets and reps), increase muscle energy availability, enhances recovery after exercise, AND is one of the safest supplements on the market! … Is this too good to be true?!


Creatine is a nonessential dietary protein-like compound found in meat – larger amounts in red meat – and fish. It is made up from the three amino acids; L-arginine, L-glycine and L-methionine. Creatine is transported through the blood stream by an active transport system where it is used by the brain and muscles that have high-energy demands; like the skeletal muscles. 95% of the creatine in the body is found in the skeletal muscle while the remaining 5% is found in the heart, brain and testes. Even though creatine is a naturally occurring protein-like compound found in the food we eat, sadly there is a catch. Cooking the meat will covert creatine into creatineine, which is quickly excreted by the kidneys in your urine. This is where the convenience of supplementation comes to play.

Creatine comes in the form of powders and capsules. Most creatine is unflavored and can be mixed in protein shakes, fruit juices or water. You can also buy flavored creatine mixes as well. Creatine should be made fresh each time you are going to drink it, it should not be left unattended in water for long periods of time or the potency will decrease and become less effective. Creatine is to be taken daily, preferably pre-workout. It’s OK to continue to take creatine daily for maintenance purposes.

With numerous studies done all over the globe on the topic of Creatine, we researched in to 5 reliable sources to find the best evidence for you, because we care about your gains!


Let’s look at the facts…

At the Department of Human Nutrition, Foods, and Exercise in Virginia it was reported that; the initially untrained women who consumed creatine had 20-25% greater increases in their 1RM for 3 of 7 exercises, after 10-weeks of resistance training – that is just in the UNTRAINED women. What about athletes? Women athletes increased their bench press strength, and decreased their body fat percent over 5 weeks of a regimen of creatine supplementation. Department of Human Nutrition, Foods and Exercise also determined that strength gains were found in male athletes during their training programs of football, power lifting, and resistance training when consuming creatine daily for 25-56 days.

Hormones Health and Fitness stated that creatine supplementation inhibits gains in muscle size and strength when taken in to conjunction with a resistance-training program. The average increase in weight lifting performance for both men and women following creatine supplementation and resistance training was 14% greater than the average that did not supplement with creatine! Hormones Health and Fitness also determined that creatine strength gains are not only beneficial to the younger generation of athletes but also benefit men and women ages 58-71! The ability of creatine supplementation to promote healthy aging is even more dramatic when combined with resistance straining and is proven to be an effective supplement to extend peak performance in your middle years!

Are you convinced yet?! It’s ok, there’s more!

The Journals of Gerontology Series A: Biological Sciences and Medical Sciences wrote; Creatine supplementation enhances isometric strength and body composition improvements when following strength exercise training in older adults. The addition of creatine to the exercise stimulus enhances the increase in total fat-free mass and gains in muscle strength.

The verdict…

Does creatine increase strength? YES. Do athletes benefit from creatine? YES. Creatine does indeed, increase workout intensity and improve STRENGTH.

In conclusion; the more strength you have, the more weight being lifted. The stronger you are, the heavier you lift. The heavier you lift, the more muscle mass you have the ability to build. The more muscle mass you hold, the higher your metabolic rate. A higher metabolic rate results in you burning more calories at rest. By burning more calories you at rest you create a leaner, tighter physique, all while becoming STRONGER! Which is ultimately what every sports athlete is striving for. Which is why athletes all over the world are supplementing creatine daily in many different sports and maximizing their performance.

(Please NOTE that the supplementation of creatine should only be when you are in fact, participating in regular sports activity. Creatine is one of the safest supplements on the market, but you should also always contact your doctor/health professional before adding any new supplements to your daily routine.)

The brand of creatine I use is by 1Up Nutrition called ‘Pure Rebuild’.
It has both creatine and glutamine! The ultimate lean muscle building supplement.

You can use my code RANDI20 to save 20%  the entire 1Up Nutrition supplement line.

May the gains be with you!

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