Creatine, one of the most controversial supplements in the whole fitness industry, there are a lot of controversies behind creatine. People say things such as, "Creatine is a steroid!", "Creatine will make you bald!", "Creatine will ruin your kidneys!" and many more negative things. Well we are here to tell you that all of those things are wrong.
Creatine is a wonder supplement used by athletes and bodybuilders in order to get more energy into their workouts.
We will look at a complete creatine monohydrate review including the science, its dosage, timing, and the benefits it provides in terms of muscle building, strength, power, and overall athletic performance in this post.
Understanding the potential of creatine can help you push your training to the next level, whether you're a weightlifter, sprinter, or endurance athlete.
Benefits of Taking Creatine
To being this creatine monohydrate review we will look at how it provides many benefits it provides for athletes and bodybuilders.
By increasing phosphocreatine stores in the muscle, it provides the fast production of adenosine triphosphate (ATP). ATP is the best form of energy the body can have as it is the primary source of energy when our bodies undergo high-intensity activities.
Research from Mayo Clinic (one of the top clinics in the entire world for medical research) backs up the following benefits for Creatine.
Creatine facilitates more ATP to be in our bodies when working out. This, in turn, results in:
Enhanced Muscle Growth: Since you have more energy in the gym it allows you to get in a better, higher quality workout which in turn enhances muscle growth.
Amplified Muscle Strength: The energy boost allows you to have an increase sense of strength. Even when your well in your workout, you still feel the same strength and energy as you had when you start the workout.
Improved Muscle Power: Creatine allows for more explosive and powerful movements in the gym such as sprinting, jumping and throwing.
Dosage and Timing
DOSAGE
It is extremely important to not overdose nor underdose on creatine to ensure optimal results for muscle gain, here is how you should be dosing on this wonderful supplement:
Loading Phase: Many individuals choose to start off the initial supplementation with a loading phase, which is where you get a lot of creatine in the muscles for the first week and then take normal doses afterwards. It's common to take 20-25 grams of creatine in 4-5 equal doses every day for a week. This loading phase allows for the muscles to get saturated and used to creatine earlier.
Maintenance Phase: This is a longer phase which is directly after the loading phase, it is simply where you take a maintenance amount of creatine monohydrate every day, we recommend keeping this amount anywhere from 3-5 grams a day. Smaller amounts of creatine every day following the loading phase will help maintain elevated levels of creatine in the body.
TIMING
Furthermore, the timing of when you use this supplement is just as crucial as the dosage in order to ensure optimal growth and results. Here are the times at when you should use creatine.
Pre-workout: Creatine supplementation can assist boost the availability of ATP during high-intensity exercise. Consuming it 30-60 minutes before your workout enables for adequate absorption and usage.
Post-Workout: Taking creatine right after your workout replenishes the depleted creatine stores in your muscles, assisting in recuperation and preparing you for future training sessions.
Anytime: While pre- and post-workout times are popular, creatine can be taken at any time of day that is convenient for you. To retain the intended results, it is critical to maintain constant daily ingestion.
Cautions
Before starting creatine supplementation, it is important to exercise caution.
Research suggests that you follow these general guidelines if you plan to use creatine in your fitness journey.
The first thing we recommend you do is to consult a healthcare professional such as a doctor or a dietitian. We recommend this if you have existing health issues such as any kidney or liver diseases.
Although creatine does not harm your kidneys, it puts them to work, so it is imperative that you are adequately hydrated as it increases water retention and it is helpful for your kidneys.
Make sure you choose a reputable brand that provides high-quality and pure creatine supplements, make sure that they have been tested by third-party organizations.
Follow the recommended dosage guidelines mentioned to avoid any unhealthy amounts of creatine (NOTE: If you are loading make sure the doses are taken at least 2 hours apart). Take consideration that individual sensitivity to creatine varies form person to person.
Monitor any potential drug interactions with drugs such as NSAIDs or diuretics, and seek medical advice if necessary.
Avoid taking creatine if you are breastfeeding, pregnant or are a person under the age of 16.
Where to Buy?
There is creatine made by almost every supplement company so it is not hard to find, you can buy it in your local grocery store in the supplement section or you can buy it online.
Here's a list of a few creatines sold by the top supplement companies below!
Click on the names to see prices on Amazon.
Product Information
Best Brand For Creatine
Super High Quality
Specialized Formula
$1 per serving
Will Last a LONG time
Description: MyProtein Creatine is the most used creatine as it is SUPER popular and it is made by a company that very reputable for creating high quality products.
Product Information
LOTS of servings
A little more affordable
Reputable Brand
High quality
Capsules
Description: Optimum Nutrition Creatine Capsules are an easy, fast and efficient way to consume creatine. By simply taking creatine capsules, you minimize the hassle and time needed to look after your creatine consumption. Also, this is a VERY reputable brand as they specialize in a wide variety of gym supplements.
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Just a young man trying to bring fitness to the world!
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