Creatine: What, Why & How?

Creatine: What, Why & How?

Does Creatine Help With Fitness Training?

Creatine Monohydrate is one of the most renowned supplements in the world and is used commonly within the fitness industry, the benefits have always been open to speculation, nonetheless, the majority of people have heard of it.

The dominant amount of creatine in our bodies is found in skeletal muscle, and is produced from amino acids, the process being performed in the kidneys and liver. The most common place for our bodies to find creatine is via food, meat to be exact.

What Is The Main Role Of Creatine?

Now, what’s the role of creatine in the whole grand scheme of things? Well in reality it’s a form of energy known as phosphocreatine. Which you may have heard of before in relation to the ATP-PC (adenosine triphosphate – phosphocreatine) energy system, which is our main energy source for sharp burst exercise, like sprinters and power lifters.

When phosphocreatine is depleted within the muscle, we fatigue, so theory would suggest that the increase of creatine within the body would help increase phosphocreatine output during anaerobic activity. Simply put, the increase in muscular endurance as well as strength and power.

What Are The Main Benefits Of Creatine?

Creatine is also highly water retentive, which will increase your weight, to some this is a good thing as your muscles will look ‘fuller’, but what must be remembered is that it is only water, not necessarily pure muscle tissue. A great positive however is that it’s shown to decrease lactic acid build up. This means that nasty “burn” you feel during exercise could potentially not be as intense and thus in turn allowing you to perform more repetitions.

What needs to be understood is that creatine is a natural byproduct of food, and thus in turn should not be feared like other feared supplements such as thermogenic pills etc. When dosing creatine there are numerous ways to do so and many approaches, that have been sworn by athletes.

When And How Should I Take Creatine?

Front loading is an approach which you consume a higher amount of creatine for a number of days at the start of the cycle, then ultimately reducing the amount by a large percent to maintain for the rest of the time you’re supplementing it. The effects of this are shown the saturate the muscles quicker and apparently results are to be seen faster. But you could also just start with the secondary dosage and continue from there.

Some people argue that it should be cycled, and by that meaning the supplement should be taken for a certain amount of time before performing without it for some time. The same with anything with our bodies, we quickly become accustomed to things over time, and this approach allows our body not to lose the efficacy of it. Stay fully hydrated while supplementing creatine as its at its most effective when done so.

In conclusion, creatine is a natural supplement that can be added to anyone’s training routine. However, remember, it cannot replace good training, nor dieting, prioritize on getting achieving results with those 2 initially before moving towards supplementation.


Creatine – A nitrogenous organic acid produced in the liver, it helps supply energy cells throughout the body, in particular, muscle cells.

Skeletal Muscle – A muscle which is connected to the skeleton to form part of the mechanical system which moves the limbs and other parts of the body.

Anaerobic activity – a physical exercise intense enough to cause lactate to form.

Water Retentive/Retention – The accumulation of excess fluids in body tissues, medically known as edema. Edema can result from many different disease processes, including but not limited to diseases of the heart and circulation and kidney disease.

Hi there, was this page helpful?
(No Ratings Yet)

Posted in Training Tips on .

Pricing & Packages

We have always worked very hard to keep our pricing system here at Unit 27 simple & inexpensive. If you want to do a single class or session, that is no problem, drop in anytime! But if you are interested in a more serious training program while you're in Phuket, Thailand, then check out our packages for fitness training, strength & conditioning, weight loss & body transformation goals, intelligently packaged all under the one plan.

If you haven't visited us at Unit 27 yet, then come and try us out. If you tell us at the end of your first visit that it was not at the standard you expected from a dedicated Strength & Conditioning gym here in Phuket, then we'll give you a full refund on the spot, no questions asked !!!! So, all you have to do is commit to a session, then be prepared to sweat a little!

View pricing

Sonny Webster Seminar

Unit-27 is proud to announce that Sonny Webster - Olympian Athlete will be holding a day long seminar at Unit-27 CrossFit Phuket. At only 5000 Baht for the entire day, and limited spaces, it really is an event you do not want to miss out on. Sonny is a former Team GB Olympic Weightlifter who has represented Great Britain in over 40 internationals, most notably the Commonwealth Games 2014 and Olympic Games 2016 where he finished 14th. The seminar will last for 7 hours, and will include the following: In-depth mobilisation for Olympic Lifting, including hints and tips. 60 minute mobility flow progression. Overhead S [...]

Read The Story

The Ultimate Fitness Retreat!

The ultimate fitness retreat designed to take away all the stresses of travelling alone, and be part of something extremely special! This is now your chance to fly to paradise, improve on yourself and do it alongside a group of others with your own host! I've had the best two weeks of my life. It's been the most incredible experience from start to finish and I'm heart broken to see it come to an end - Laura Shortall Each tour differs from the next due to each host having their own specific tilt - This can range from an professional fitness individual who has been through the grind of Unit-27 taking you to a professional world cham [...]

Read The Story
Understanding Your Bmr Basal Metabolic Rate

Understanding Your Basal Metabolic Rate (BMR)

Understanding your Basal Metabolic Rate (BMR) is important because it explains when generic scales are an important form of measurement and where they're not. Maybe you’re currently eating dinner, or sat in a coffee shop, or even 30,000 ft up above the rest of us, but wherever you are, whatever you’re doing, every living being on this planet as a Basal Metabolic Rate, which is referred to commonly as ‘BMR’. Your BMR is the amount of calories your body expends per day just literally living, carrying out its daily functions to survive, and this is important to understand due to knock on effect it has to the amount of calories [...]

Read The Story