Creatine 101: A Beginner’s Guide

Creatine is a wonderful and safe supplement that anyone can use to help them get stronger and pack on muscle mass. I’ve received numerous questions about creatine over the past few months, so I decided to make a blog post to dispel all of the myths and hopefully teach you a thing or two!

First things first, what is creatine and what does it do for you? It is an organic acid that actually is already in your body, it’s natural. It is mostly in your vertebrae and it provides tons of great benefits. It provides your muscles with energy, it helps increase the size of your muscles, it helps reduce lactic acid, and it increases protein synthesis.

One of the best things about creatine is that there aren’t really any side effects. The only thing that may happen is a slight bloated feeling. Some people complain of muscle cramps and dehydration, but that just means you’re not drinking enough water! You neeCreatined to drink a bit more than normal, because a lot of the water you put in your system will get pushed into your muscles. It is normal to gain a few pounds of water weight, too.

Alright, so now you need to go out and buy some creatine monohydrate. You don’t need any flavor-filled creatine/mass builder/weight gainer combination, just a tub of creatine monohydrate. I get a 200-gram tub that last about two or three months. It’s flavorless, cheap, and it’s proven to work. 

You should take 5 grams of creatine per day. You don’t need to do it at any specific time, however I normally just throw a scoop in my post-workout shake.

You may have heard of the term “loading” when people talk about creatine. All this term means is the period of time where you increase your daily dose of creatine. This will obviously increase the level of creatine in your body pretty rapidly. Most people claim that the ideal “loading phase” is about a week, and you should take roughly 15-20 grams per day for that week. You want to saturate your body with this supplement. Loading is not necessary, but I recommend you do it because your results will come quicker and creatine is super cheap. 

Once you’re done with your loading phase, it’s onto the maintenance phase. All you need to do now is keep taking 5g per day and try to keep drinking plenty of water. You can choose whether or not you want to cycle on and off. I recommend you stay on this supplement for about 4-6 weeks, then take a couple weeks off.

Creatine is guaranteed to help you lift more weight and see progress in your strength and muscle size!

Protein Sludge – Easy Recipe For Muscle Growth!

Do you ever get sick and tired of the same old protein shake after your workout? If so, it’s time for you to meet “Protein Sludge.”

This recipe is designed for you to achieve your protein needs without consuming the same ol’ shake everyday. Protein sludge is a mixture of protein powder, a binding agent, and liquid (such as water or milk).

sludgeYou can get pretty creative with these recipes, throwing in all sorts of berries, fruit, nuts, or whatever you like. However, I suggest you stick with the basic recipe for the first time and then build on that.

So here’s the most common recipe for “Protein Sludge:”

  • Two tablespoons of Peanut Butter (substitute almond butter if you prefer)
  • 2 Scoops of Whey Protein
  • Water (start with just a little, mix, then add more to desired consistency)

This works with many different flavors of protein, so get creative! I’ve only tried this with vanilla whey and cookies and cream, but I’m sure strawberry and brownie would taste wonderful too!

Anyway, if you’re looking for a powerful snack that will help you meet your protein requirements with a consistency of yogurt and ice cream, try out Protein Sludge today! Let me know what you think in the comments.