Creatine Supplementation – The Facts


If you’ve been following me for awhile now you know I’m NOT a big fan of supplements. To make a long story short, I’ve used many supplements over the course of my playing career and the far majority did not improve my performance. However, the one supplement that worked really well for me and has over 1,000 research studies backing up it’s benefits is creatine.

Benefits of Creatine Supplementation:

  • Improves Maximal Strength
  • Improves Muscle Growth
  • Improves Muscular Endurance
  • Improves Anaerobic Power
  • Improves Brain Performance
  • Fights Inflammation Following Exercise

Side-Effects of Creatine Supplementation:

There’s no scientific evidence that creatine supplementation causes any negative side-effects (EX: harmful to kidneys, muscle cramps, causes dehydration, etc.)

How Much Creatine Should You Take Per Day?

5g/day — Some will say post-workout is the best time to take creatine and others will say pre-workout. I don’t think it really matters at all. Just make sure you take it once per day if you decide to begin this supplement.

Should You Begin to Supplement with Creatine?

In my opinion, if you’re not training hard 3-5 times a week, sleeping 7-10 hours a night, and eating 4-6 whole nutrient dense meals per day you have no business taking creatine. Training hard, eating right, and getting adequate sleep are the three best things you can do to improve performance. Does creatine help? Yes. But by no means should it be substituted for any of the above.

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