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 need 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!