Creatine has been a controversial topic for many years.
Well, I will lay out the benefits of moderate creatine supplementation. I must start out by stating that supplements are not necessary for anyone. There is a correct way to use creatine that will give you the benefits without much of a downside.
Creatine has been proven to increase muscle mass, speed up recovery times after workouts, and increase muscular strength.*
Many critics of creatine say that this supplement just stores more water in your muscles, which is why there is an increase in muscle mass. The reality of this statement is that over-consumption can cause a bloated or watery appearance. As long as you follow the 5 grams of creatine a day for men and 2.5-3 grams a day for women, you will not have this effect.
The muscle mass that is gained from proper usage is no different than the muscle you would gain without this supplement, except for the fact that it comes a little bit quicker due to the rapid muscle recovery times.
If your muscles can recover in two days rather than three, you will be able to work them out more often which leads to increased muscle development. Creatine is used in the cellular level to help improve muscle contraction. A better contraction will provide ideal conditions for muscle gain and also help prevent injury. Another benefit to moderate creatine usage is that you will need to intake more water than usual throughout the day to aid the bodily cycles that put the supplement to work. This will prevent dehydration and create a healthier digestive tract while helping your recovery from a workout.
In summary, as long as creatine is used properly, there are many benefits to your healthy lifestyle. Increased muscle strength, size, and recovery are the main reasons in which many people use this supplement. It is not necessary, but if this suits your exercise needs, creatine is worth a try.