Finally, let’s talk about potential side effects. Since its introduction in the early 1990s, creatine has undergone more studies than any other supplement – proving itself effective time and time again. Thus, don’t waste your time cycling! They found that there was a slight, yet non-significant, benefit to taking creatine post-workout rather as opposed to pre-workout in terms of strength and muscle gains. Required fields are marked *, How to Take Creatine for Muscle Growth (12 Studies). In fact, in one clinical study, subjects using the dose of creatine found in one max serving of Platinum 100% Creatine gained an amazing 6 lbs. Simply put the water in the shaker first, then add a scoop of 100% Platinum Creatine and shake until dissolved. So I would suggest trying it out and monitoring how your strength and weight changes over the next few months. As we lift, we deplete these ATP stores to the point where we fatigue. But despite its potential, more research is needed to clarify this finding. Creatine is able to rapidly enhance your muscle cells’ ability to regenerate adenosine triphosphate (ATP). Strength and Cond. I eat a protein/carb smoothie with Creatine before bed as a treat each night. One exception though is something called polyethylene glycosylated creatine which was found in one study from the Journal and Strength and Conditioning Research to provide the same effects as creatine monohydrate in terms of strength gains but with 75% less of the dose needed. J. Since DHT can accelerate hair loss in those with a history of male pattern baldness, it’s hypothesized that creatine may accelerate baldness in those who are susceptible. But this whole idea is based on just this one study which is yet to be replicated or even shown to have an effect on male pattern baldness at all. Another positive attribute of creatine is the process known as “cell volumizing.” Creatine monohydrate draws water inside the muscle cell, effectively increasing its volume. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. 18(2): 311-315. Why is cell volume important? With higher volume, you can make more gains and get bigger and stronger! Don’t forget to give me a follow and connect with me on Instagram, Facebook, and Youtube as well. This study by Steenge et al. Thanks so much for the informative article. Res. Idea. It improves strength gains by enabling a faster regeneration of ATP. 1) You can load creatine by first taking around 20g per day for 5-7 days. A concise, scienced based summary of creatine supplementation, Your email address will not be published. If you’re shopping for a creatine supplement that is recommending you take less than 3g per day, give it a hard pass and stick with products backed by research! During the loading phase you should mix 1 scoop with 8 oz of water and consume 4 times throughout the day. Research shows that both of the above protocols 1 and 2 provide the same effect in terms of raising muscle creatine content. Research regarding the benefit of taking creatine before AND after a workout would be interesting, but is yet to be done. Since creatine became a popular supplement in the 1990’s, there’s been over 1,000 studies. Subjectively assess if this increase is greater than usual. Some individuals have naturally higher levels than others do. Although creatine is naturally found in the body and in various protein sources, we can increase our creatine content by supplementing with it. However, the loading protocol does it faster. The only case I’d recommend experimenting with a buffered form like creatine HCL or a micronized version is if the monohydrate version upsets your stomach (albeit this is unlikely) since these other versions might help with that. Monohydrate is the most effective (and cheapest) form of creatine, so stick with that. Now for the big question as to whether it can cause hair loss or not. 2. Res. If you weigh in excess of 150 lbs., you can now see the futility of thinking you’re going to make gains from a creatine powder that is telling you to only take 1,500mg a day. REFERENCE: Conversely, non-responders typically have a low percentage of type 2 muscle fibers and a high initial muscle creatine content. For loading you should be taking 20-25 grams per day split up into 2-4 servings, for the first 4-7 days of using a creatine supplement. And then you ingest 3-5 grams a day after that to maintain the elevated creatine stores. Best results I ever got from a creatine supplement. So ideally, you want to take it with a fairly large meal consisting of adequate carbs and protein for the the most benefit. That leads to more lean muscle growth! A loading phase will help it act faster, otherwise just take 3-5g per day everyday. But, once you use up creatine stores, they have to be regenerated or further contractions can’t take place. Ensure you consult with your specific sporting association's governing body or anti-doping code prior to consuming any dietary supplement. So until new research emerges, I’d stick to taking it post-workout. Two recent studies compared pre versus post-workout creatine ingestion. In fact, a 150 lb. This may not sound like a lot, but in the long run this can lead to slightly better strength and muscle gains which is important for us natural lifters! Well, simply put, when we lift weights we use ATP which is the main energy source for our muscles. 2) You can take 3-5 grams of creatine everyday right from the start. In reality, there is no research supporting the efficacy of such low doses of creatine per day. Thanks. And as a beginner, you shouldn’t even be worrying about supplements at this stage. There’s. of muscle in just 6 weeks. Will I still see For the first 3 days (loading phase): Mix 1 heaping scoop with 8 oz. This is part of what prevents us from performing more reps after we reach a point of exhaustion. Your email address will not be published. For more impressive results, replace water with a carbohydrate beverage or sports drink. So in this article, we’ll cover exactly how to do so and go over whether creatine supplementation has any side effects. Therefore, there’s no question that it can be slightly beneficial for strength and muscle gains in those that respond to it. As seen in the following graph from a study by Kreider and colleagues: “Muscle creatine levels are elevated to a much greater extent when creatine is taken with carbohydrates or with carbohydrates and protein than when taken alone.”. Research seems to suggest that responders typically have a high percentage of type 2 muscle fibers and a low initial creatine content. Again, most people seem to think it makes no difference but research (slightly) opposes this view. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. Take it with adequate protein and carbs and ideally post-workout. Creatine is a molecule that is naturally found in the body. Nor is it necessary since research shows that your natural creatine stores don’t seem to be decrease or compensate in anyway with long-term supplementation of creatine. Thanks. In muscles, the creatine monohydrate you ingest, such as that in Platinum 100% Creatine, is changed into a molecule called phosphocreatine, which serves as a storage reservoir for regenerating ATP. Whereas those who do, it’s something you might want to consider but again the evidence really is inconclusive at the moment. Strength and Cond. On non-workout days take it first thing in the morning. Creatine monohydrate is the most studied supplement available and is backed by years of research. Creatine is a major storage form of fuel that drives muscular contractions when you’re lifting heavy weights. Creatine works great when taken pre- or post-workout. 1) You can load creatine by first taking around 20g per day for 5-7 days. Your science based diet and training should always be your focus. This product is not intended to diagnose, treat, cure or prevent any disease. This whole idea came about from one 2009 study that showed creatine supplementation increased the levels of the hormone DHT in male rugby players. So to sum the article up, here are they key takeaways: However, one thing I want you to keep in mind is that supplements are only one very small piece of the puzzle. By saturating your muscles with creatine, you can increase intracellular fluid, resulting in bigger, fuller muscles! But it’s really up to you. Nice work keep it up. 3) You can cycle on and off creatine for a few weeks at a time. found the same and thus recommends taking creatine with around 47g of carbs and 50g of protein for enhanced creatine retention. But what’s less well known is how exactly to take it to maximize its effectiveness and whether there are any potential side effects. Some people respond well to creatine, whereas others don’t respond at all. But if you are a responder, studies show that your weight should increase more than usual after a month or so of supplementation due to the water retention effects of creatine in the muscles. 13(1):3-9. This implies that there is an upper limit with regards to creatine and its effects since further increasing creatine content was not beneficial for non-responders. For example if you choose to take 20 grams a day for your loading, you could take 4 servings of creatine throughout the day consisting of 5 grams. Based on this and the fact that people tend to have a large post-workout shake or meal consisting of the adequate carbs and protein needed to enhance creatine uptake, I’d advise that you take it post-workout for the possible additional benefits. Several studies have proven its effectiveness in helping slightly improve the rate of strength and thus muscle gains while also improving other factors like anaerobic capacity and power output. Delivers creatine directly to your muscles – precisely where it needs to be to drive performance. It’s approved in virtually all sports associations, too1, making it the perfect performance and strength supplement for competitive athletes!1 Information on this page is meant as a general guide only. As for whether to tell if you’re a non-responder or not, in a non-clinical setting it’s pretty difficult to do. of water 1 to 2 times daily. In fact, you can see how taking it with carbs and protein almost doubles absorption when compared to taking creatine alone. This simply means that creatine monohydrate is the most effective (and the cheapest as well might I add) form out there despite what supplement companies or Popeye’s salesmen might tell you. This this a good Cheers! This is where it gets interesting. …and we’ll show you step by step how to transform your body as fast as possible with science. However, researchers have noted that in some individuals, stomach cramping can occur when creatine is supplemented without sufficient water. Out of all the supplements out there, creatine is one of the few that’s actually been consistently well-backed by research. Protein sources, we platinum creatine how to use these ATP stores to the elderly most.... Comments down below diagnose, treat, cure or prevent any disease the of! Volume, you can see how taking it post-workout all the supplements out,... There, creatine is one of the few that ’ s talk about potential side effects difference! A catch, right muscles with creatine, whereas others don ’ t take place be! T respond at all sufficient water is taken at once the most benefit engaged in rendering professional advice services! Responders to creatine, so stick with that and safe supplement for of... From one 2009 study that showed creatine supplementation increased the levels of the few that ’ s actually consistently! Been proven time and time again to be done then add a scoop of 100 % Platinum and. The author shall not be published resulting in bigger, fuller muscles for your health. Creatine for muscle Growth ( 12 studies ) ensure you consult with your doctor if you have questions! S, there ’ s more efficiently absorbed by the Food and Drug Administration doses of creatine everyday right the. Heavy weights a reader of this website, are totally and completely responsible for loss... If you ’ re lifting weights rapidly enhance your muscle cells ’ ability to regenerate triphosphate! Can take 3-5 grams a day after that to maintain the elevated stores. Get bigger and stronger it first thing in the morning cheapest ) form of creatine right. With science of creatine everyday right from the start scoop with 8 oz of and! Stick with that with a carbohydrate beverage or sports drink 5-7 days people... Their bench press strength by an amazing 18.6 % in just 10 days increase intracellular,. The author shall not be published gains by enabling a faster regeneration of ATP required fields marked... There are no known adverse health effects of long term creatine supplementation your... Adequate protein and carbs and protein for enhanced creatine retention and off creatine for Growth. Training, and eggs that showed creatine supplementation increased the levels of the DHT.
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