Facts Friday: Three Facts About Creatine you MUST Know

There are three things you need to know about Creatine:

1. You are 8% stronger with your resistance training when taking creatine.
   
   A review compared a group of studies that tested individuals 1, 3 and 10 rep max and found that the people taking creatine had an increase in 20% in muscle strength, where the placebo group only increased theirs by 12%. Leaving an 8% advantage to the creatine group in muscle strength.
   

2. 20-30% are non-responders to Creatine.
   
   You have to find out for yourself if it works for you by taking it consistently for at least 4 weeks and observing if your weights are looking more impressive than they were previously. Trial and error is your friend here.
   

3. Creatine has no long term adverse effects and is safe to take year-round.
   
   "There is no compelling scientific evidence that the short- or long-term use of creatine monohydrate (up to 30 g/day for 5 years) has any detrimental effects on otherwise healthy individuals or among clinical populations who may benefit from creatine supplementation."
   
   To answer the question that I get asked everyday about creatine, you do not need to "cycle off" it. It isn't performance enhancing drugs, it's a supplement we naturally produce.
   

I've been taking this supplement for at least 2-3 years non-stop and have never looked back and also never been stronger!

If you have nay further questions on creatine and supplements, let me know by replying to this email.

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