HOW TO TAKE CREATINE:
By Sean Nalewanyj
4 EASY STEPS
Your Complete Guide To Proper Creatine Use
The reality is simple…
Creatine is the single most effective muscle building supplement on the market, period.
No other natural muscle building ingredient out there is backed by more research and real-world evidence than this one. To put it simply, creatine works.
It increases strength and performance, volumizes muscle cells and helps you transform your body at a faster rate.
But how exactly should you take creatine to get the greatest benefits?
Unfortunately there is a ton of misinformation out there surrounding this topic. It’s mostly perpetuated by shady supplement companies looking to cash in by selling you some bogus “breakthrough” form of creatine, or by giving out false info that recommends a much higher daily dose than you really need.
If you want the honest, straight ahead truth about how to take creatine properly, make sure to read this entire article. It will save you money and help you get the most out of your creatine supplementation.
I’ll be outlining: the best form of creatine to use, how much you really need, when to take it and what to mix it with for the best results.
Let’s get started…
How To Take Creatine: 4 Easy Steps
1) Which form of creatine should you take?
There is an endless number of different creatine forms that supplement companies are tossing into their formulas these days…
Creatine ethyl ester, creatine hydrochloride, creatine citrate, creatine serum…
The reality? Not a single study has ever demonstrated any of these “advanced” forms of creatine to be superior to the original creatine monohydrate.
Don’t be fooled by the marketing hype; monohydrate is still king, and it’s also the most cost effective.
The only thing to make sure of is that you choose a product that is derived from CreaPure™ creatine monohydrate, as this is the highest qualuty and purest form available.
It dissolves easier, absorbs better and is less likely to cause any stomach discomfort.
2) How much creatine should you take?
Don’t be fooled into thinking that you need 10 grams of creatine or more per day to get results. Again, this is just another marketing tactic to sell you more product.
In addition, don’t fall for the false idea that you must implement a “creatine loading phase” to get maximum benefits. The creatine loading phase (a 4-5 day method where you consume around 15-20 grams per day split over 3-4 doses) is yet another trick to sell you more creatine that you don’t really need.
For most people 3-5 grams per day is sufficient to fully saturate the muscles with creatine. 1 teaspoon is equal to 5 grams.
Stick to this dosage consistently and you’ll achieve full saturation in around 3 weeks. It requires a tad more patience than using a loading phase, but it’ll save you cash in the long run.
3) When is the best time to take creatine?
There are 2 main recommendations you’ll hear on this one. The first is to take your creatine before your workouts, and the second is to take your creatine immediately after your workouts.
The truth is that it actually makes no practical difference when you take it.
First of all, creatine has no immediate, acute effects. Once your body has reached full creatine saturation, that creatine is always readily available for your muscles to use any time they need it. For that reason, there’s no specific benefit to taking creatine pre-workout.
Secondly, no matter when you take your creatine, it will all eventually be absorbed. Taking creatine post-workout may allow for faster absorption, but faster absorption doesn’t provide any unique advantages.
At the end of the day, it’s not going to make any difference. In the morning… with lunch… pre-workout… post-workout… before bed… take your 3-5 grams of creatine whenever you feel like it.
4) What should you mix your creatine with?
The standard practice has always been to mix creatine with a high sugar drink, such as grape juice, gatorade or dextrose powder. The idea here is to use the simple sugars to “spike” your insulin levels, which will then increase the absorption of the creatine.
This is another well-accepted creatine “truth” that falls short. The body is incredibly effective at the process of digestion and absorption, and regardless of what you mix your creatine with, it will still eventually find its way to the muscle tissue.
Mixing creatine with simple sugars may allow for faster absorption, but again, faster absorption doesn’t really give you any advantage. In addition, mixing your creatine with 30 grams of simple sugar every single day adds up to an extra 840 calories per week. If you’re not careful in tracking your carb intake, those calories can easily add up and find their way to your waistline.
Bottom line? Mix your creatine with whatever you want. Juice, tea, crystal lite, water, it really doesn’t matter.
How To Take Creatine: Quick Review
- Stick to micronized creatine monohydrate.
- Use 3-5 grams per day.
- Take your creatine at any time of the day you want.
- Mix your creatine with whatever liquid you want.
As you can see, the question of how to take creatine is ultimately pretty straightforward. By following the methods outlined in this article you’re already way ahead of the crowd and have set yourself up for effective, efficient creatine usage.
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