Creatine Basics

So you’re wondering about creatine? Here’s what you need to know:

What is it? Creatine is a non-protein amino acid. An average person needs 1-3 grams of creatine per day to replenish their natural stores and get this both through their diet and production by both the liver and kidneys. For a perspective on the creatine in food a pound of uncooked beef or salmon contains 1-2 grams of creatine.

What does it do? Creatine supplementation has been shown to increase the users capacity for high intensity exercise. This means that creatine has performance benefits for nearly all sports and goals. There is also some research to support the idea that creatine improves recovery from exercise, aids in injury prevention, assists in thermoregulation and can be an aid during injury rehabilitation.

Is it safe? Creatine is one of the most studied supplements in the world and has been tested on a massive range of populations and doses and has yet to have any proven, harmful, side effects.

How do you use it? An extremely effective creatine protocol is 5 grams 4x per day for 5 to 7 days (higher end for larger athletes) followed by 5-10 grams (again the higher range is for larger athletes) ongoing. Conversely you could simple begin with the 5-10 grams per day, ignoring the initial ‘loading’ period. Both protocols will ultimately bring you to fully saturated creatine stores (the goal) one simply does it faster.


Craig was born and raised in Kitchener-Waterloo. Craig grew up in martial arts and boxing before transitioning into strongman and ultimately competing at the world amateur championships. Craig’s transition into coaching came with mentorships from the greats including Louie Simmons and Bill Kazmaier and led him to be considered one of the top strength coaches in the world. Craig works with athletes internationally including: Olympic athletes, professional UFC fighters, some of the best boxers in the world and top ranked amateurs in a variety of sports.

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