Thanks so much for the informative article. Save your money and get the best results by following the advice in this article. found the same and thus recommends taking creatine with around 47g of carbs and 50g of protein for enhanced creatine retention. ), How To Get A Six Pack (3 Abs Training Fixes You Need To Make), How To Build Muscle For $8/Day (Healthy Meal Prep On A Budget). Although these cases were rare, I’d still suggest ensuring you are staying hydrated and that you space out your creatine intake throughout the day (especially during the loading phase) if you experience any stomach discomfort. 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. LeShahin. 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. …and we’ll show you step by step how to transform your body as fast as possible with science. 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. REFERENCE: Thanks. However, researchers have noted that in some individuals, stomach cramping can occur when creatine is supplemented without sufficient water. 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. For more impressive results, replace water with a carbohydrate beverage or sports drink. Since its introduction in the early 1990s, creatine has undergone more studies than any other supplement – proving itself effective time and time again. Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. The Goods and Bads all are very clearly described. After day 3 (maintenance phase): Mix 1 scoop with 8 oz. Whereas those who do, it’s something you might want to consider but again the evidence really is inconclusive at the moment. Simply put the water in the shaker first, then add a scoop of 100% Platinum Creatine and shake until dissolved. But, once you use up creatine stores, they have to be regenerated or further contractions can’t take place. 2. Understand and optimize your nutrition and training, and then worry about supplements further down the road. It’s also important to know that the literature has found that there are responders and non responders to creatine. 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. This whole idea came about from one 2009 study that showed creatine supplementation increased the levels of the hormone DHT in male rugby players. 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.”. So ideally, you want to take it with a fairly large meal consisting of adequate carbs and protein for the the most benefit. As for whether to tell if you’re a non-responder or not, in a non-clinical setting it’s pretty difficult to do. 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. There’s generally 3 protocols for taking creatine. In fact, as you’ll learn in this article, you can significantly increase creatine’s effectiveness in order to get the best bang for your buck. Therefore, a loading phase might be best since it provides faster ergogenic effects. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results. To ensure a high standard of quality and purity, each bottle of Platinum 100% Creatine undergoes strict quality control. Well, simply put, when we lift weights we use ATP which is the main energy source for our muscles. But despite its potential, more research is needed to clarify this finding. By saturating your muscles with creatine, you can increase intracellular fluid, resulting in bigger, fuller muscles! Research regarding the benefit of taking creatine before AND after a workout would be interesting, but is yet to be done. 2) You can take 3-5 grams of creatine everyday right from the start. This this a good 13(1):3-9. It improves strength gains by enabling a faster regeneration of ATP. 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. So in my opinion, those without a history of male pattern baldness don’t need to worry about this at all. Simply put the water in the shaker first, then add a scoop of 100% Platinum Creatine and shake until dissolved. Strength and Cond. A loading phase will help it act faster, otherwise just take 3-5g per day everyday. J. And as a beginner, you shouldn’t even be worrying about supplements at this stage. There are no known adverse health effects of long term creatine supplementation. 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. 3) You can cycle on and off creatine for a few weeks at a time. Strength and Cond. Anyways, I hope this article helps you guys out and clears up a lot of the BS you’ve probably heard regarding creatine. male can lose about 2g of creatine every day due to it naturally breaking down in the body. Research seems to suggest that responders typically have a high percentage of type 2 muscle fibers and a low initial creatine content. Therefore, there’s no question that it can be slightly beneficial for strength and muscle gains in those that respond to it. Cheers! Some individuals have naturally higher levels than others do. Finally, let’s talk about potential side effects. With higher volume, you can make more gains and get bigger and stronger! Did you take creatinine and find the results effective for you? All matters regarding your health require medical supervision. Long story short; save your money and stick to creatine monohydrate. I eat a protein/carb smoothie with Creatine before bed as a treat each night. With higher ATP levels, you’ll be able to train harder and recover faster between each set – allowing you to do more work in less time. So I would suggest trying it out and monitoring how your strength and weight changes over the next few months. 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. Thanks. ATP is your primary source of anaerobic energy. Monohydrate is the most effective (and cheapest) form of creatine, so stick with that. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. Your results may vary. These statements have not been evaluated by the Food and Drug Administration. And in a separate study, test subjects increased their bench press strength by an amazing 18.6% in just 10 days! This is where creatine comes in. Idea. Your email address will not be published. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician.