But it’s really up to you. I eat a protein/carb smoothie with Creatine before bed as a treat each night. The third option doesn’t appear to be superior to the other methods. Leaf Group Ltd. Required fields are marked *, How to Take Creatine for Muscle Growth (12 Studies). However, I’d suggest checking with your doctor if you’re concerned about any potential side effects. This study by Steenge et al. Creatine Capsules. In all of these studies, including studies where subjects of all ages took high doses of creatine daily for up to 5 years, the only consistently reported side effect from creatine supplementation has been weight gain due to water retention in the muscles. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. This is part of what prevents us from performing more reps after we reach a point of exhaustion. The study involved 1,103 participants between the ages of 10 and 18 who answered a confidential survey regarding their creatine use. Creatine pills are sold as either 100% pure creatine, or mixed with other supplements including vitamins and minerals, amino acids, and more. However, researchers have noted that in some individuals, stomach cramping can occur when creatine is supplemented without sufficient water. Divide the dosage over the day. University of Maryland Medical Center: Creatine, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. So until new research emerges, I’d stick to taking it post-workout. Well, simply put, when we lift weights we use ATP which is the main energy source for our muscles. Here is an example of a popular and effective creatine dosing and cycle plan. This whole idea came about from one 2009 study that showed creatine supplementation increased the levels of the hormone DHT in male rugby players. Example Creatine supplements that use creapure are Reflex Nutrition and MusclePharm. It should not be Your science based diet and training should always be your focus. High protein foods like fish, eggs, and meat are rich in creatine. Research seems to suggest that responders typically have a high percentage of type 2 muscle fibers and a low initial creatine content. Creatine is an organic acid that helps to supply energy to cells, particularly to muscle cells. If your teenager is involved in youth sports, you’ll likely hear about the nutritional supplement creatine. But is loading with creatine really necessary? 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. But what’s less well known is how exactly to take it to maximize its effectiveness and whether there are any potential side effects. diagnosis or treatment. As you can see, the question of how to take creatine properly is ultimately incredibly straightforward… Just take 3-5 grams of 100% creatine monohydrate (sourced as “Creapure”) once per day on a continual basis, at any time you prefer, and mixed in any liquid of your choice. Creatine is one of the most studied supplements and one of the best you can buy when looking to increase muscle mass, strength and power. Select the perfect timing. 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. 2021 Subjectively assess if this increase is greater than usual. 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. Both of those are creatine monohydrate options. But despite its potential, more research is needed to clarify this finding. “Claims that different forms of creatine are degraded to a lesser degree than creatine monohydrate in vivo or result in a greater uptake to muscle are currently unfounded.”. 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. 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. 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. No matter your age or health condition, talk to your doctor or healthcare provider before taking creatine supplements. To see results faster, you can do a loading phase, where you take 20 grams of creatine every day for one week, before dropping down to 5 grams per day. How Long is it Safe to Take Creatine? Finally, let’s talk about potential side effects. It’s made out of three amino acids: L-arginine, glycine, and L-methionine. Did you take creatinine and find the results effective for you? Save your money and get the best results by following the advice in this article. Most pills contain 5g, therefore most people would take 4 to 6 pills per day during this phase. Most research done on the amino acid creatine shows that creatine monohydrate is the safest, most effective form of the supplement, says Andrew Jagim, Ph.D., director of … Do not take all of the pills at once. A concise, scienced based summary of creatine supplementation, Your email address will not be published. Creatine has been used in alternative medicine as a possibly effective aid for enhancing athletic performance, and for increasing muscle strength in people with heart failure, muscular dystrophy, and McArdle's disease (a genetic disorder). The most well-studied form is creatine monohydrate. It is wise to seek guidance from a coach. Though it can be made synthetically, most people get creatine through seafood and red meat. In fact, you can see how taking it with carbs and protein almost doubles absorption when compared to taking creatine alone. 2) You can take 3-5 grams of creatine everyday right from the start. After your loading phase, you’ll take 5 grams every day at any given time. This product, available in powder or capsule form, is very popular among high school athletes. This helps ensure that your body absorbs and uses as much of the creatine as possible. The body's liver, pancreas and kidneys also make creatine.Your body converts creatine to phosphocreatine and stores it in your muscles, where it's used for energy. Out of all the supplements out there, creatine is one of the few that’s actually been consistently well-backed by research. Your email address will not be published. Two recent studies compared pre versus post-workout creatine ingestion. 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. However, an easier way of ingesting creatine … Stay in this phase for no less than 20 days and not more than 30 days. Since creatine became a popular supplement in the 1990’s, there’s been over 1,000 studies. …and we’ll show you step by step how to transform your body as fast as possible with science. There’s generally 3 protocols for taking creatine. 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. Use of this web site constitutes acceptance of the LIVESTRONG.COM Cheers! Creatine is best known for improving athletic performance in young people; however, it may also improve the symptoms of certain medical conditions, including Parkinson's disease, muscular dystrophy, a muscle disease called McArdle's disease and an eye disease called gyrate atrophy, according to MedlinePlus. So in my opinion, those without a history of male pattern baldness don’t need to worry about this at all. Taking the pills with meals can help your body absorb it. And then you ingest 3-5 grams a day after that to maintain the elevated creatine stores. Creatine is a compound that is naturally produced by the body to supply energy to muscles. The brand of creatine monohydrate I personally take: Bulk Supplements. Idea. Creatine is most commonly used for improving exercise performance and increasing muscle mass in athletes and older adults. any of the products or services that are advertised on the web site. They also noted that diarrhea can occur when too much creatine is taken at once. Despite popular belief, it doesn’t really matter what … This is where creatine comes in. 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. Despite all the marketing gimmicks out there claiming that different forms of creatine are more effective, research has concluded that this simply isn’t the case. Take them when you wake up at lunch, dinner, and bedtime. (GET THIS RIGHT! Therefore, a loading phase might be best since it provides faster ergogenic effects. How to Cycle Creatine. Start with a loading phase of 5 grams four times a day to equal a total of twenty grams. (Separate The Good From The Bad!). And then you ingest 3-5 grams a day after that to maintain the elevated creatine stores. Usually the most common way people will take creatine is to start off with a loading phase which is designed to fully saturate the muscle's stores of creatine, then move onto a maintenance phase where you will lower the dose to keep levels where they need to be. Thanks. There are a number of different types of creatine and different methods in which to supplement it but the biggest decision you have to make when supplementing it is whether to follow a loading phase or maintenance. His articles have appeared in a variety of publications including "Texas Roundball" magazine, Yahoo Sports, Fox Sports and other websites. Studies have demonstrated that approximately 35 percent of middle and high school boys use creatine to improve their athletic performance. The results showed that creatine use occurred in every grade level after grade 6. Understand and optimize your nutrition and training, and then worry about supplements further down the road. During this phase, it's best to take creatine before physical activity or before a workout. Copyright Policy You won't notice it at all! Creatine is the main energy suppy for muscles, it helps muscles grow and it fights fatigue in muscles. Subsequently, the performance of high-intensity exercise tasks, which rely heavily on the creatine-phosphocreatine energy system, is … How To Take Creatine: Quick Review. Some individuals have naturally higher levels than others do. Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. used as a substitute for professional medical advice, Take it with adequate protein and carbs and ideally post-workout. The ingestion of the dietary supplement creatine (about 20 g/day for 5 days or about 2 g/day for 30 days) results in increased skeletal muscle creatine and phosphocreatine. 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.”. The ISSN suggests that 5 … During the maintenance phase, take 5g per day, which is usually 1 pill. 1. Creatine is produced by the liver, pancreas and kidneys and it's found in many foods especially meats. This was true in subjects of all ages – ranging from infants to the elderly. found the same and thus recommends taking creatine with around 47g of carbs and 50g of protein for enhanced creatine retention. 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. 2) You can take 3-5 grams of creatine everyday right from the start. There is a huge controversy whether it is ideal to take creatine before or … So ideally, you want to take it with a fairly large meal consisting of adequate carbs and protein for the the most benefit. Creatine supplements are widely available in stores and online. 1) You can load creatine by first taking around 20g per day for 5-7 days. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the There’s. Therefore, there’s no question that it can be slightly beneficial for strength and muscle gains in those that respond to it. Your mass and muscle development will not be hampered because the creatine supplements will still be in your body. Creatine Liquid. Almo… All in all, creatine has been proven time and time again to be an effective and safe supplement for those of all ages. The Goods and Bads all are very clearly described. Just dump a scoop in water, protein powder, amino acids, or whatever else you drink throughout the day, swish it around, and drink. Most people who use creatine supplements are male athletes and are mostly involved in power sports, such as football, wrestling, hockey and bodybuilding. With all the benefits of creatine there must be a catch, right? The FASTEST Way To Grow Big Biceps (In 8 Weeks), How Many Calories To Eat Daily To Lose Weight? All matters regarding your health require medical supervision. As well as being produced naturally by … 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. Research regarding the benefit of taking creatine before AND after a workout would be interesting, but is yet to be done. and You, as a reader of this website, are totally and completely responsible for your own health and healthcare. There’s generally 3 protocols for taking creatine. Creatine is an amino acid located mostly in your body's muscles, as well as in the brain. Nice work keep it up. You have very well described all about Creatine. Thanks so much for the informative article. Thus, don’t waste your time cycling! Creatine is a source of energy for muscle contraction and is also involved in muscle growth. 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 I would suggest trying it out and monitoring how your strength and weight changes over the next few months. Feel free to let me know if you have any questions in the comments down below! Continue your regular workouts and training during this phase. dotFIT is another good brand for you to check out. Monohydrate is the most effective (and cheapest) form of creatine, so stick with that. “Short, fast movements use a different energy system than … Creatine supplements come in several forms, but the easiest to take is creatine pills. Creatine is made up of amino acids and is largely obtained from your diet. advertisements are served by third party advertising companies. Whereas those who do, it’s something you might want to consider but again the evidence really is inconclusive at the moment. This is where it gets interesting. , Don’t forget to give me a follow and connect with me on Instagram, Facebook, and Youtube as well. Although you’ll hear a lot of people say that it doesn’t matter what you take creatine with, the literature seems to prove otherwise. Creatine is the main energy suppy for muscles, it helps muscles grow and it fights fatigue in muscles. When our bodies need energy (like during exercise), they convert creatine into phosphocreatine, which fuels our muscles. Results. This this a good This means that it will take a few weeks for the creatine to start making and effect on your muscles. Some people respond well to creatine, whereas others don’t respond at all. And as a beginner, you shouldn’t even be worrying about supplements at this stage. Take either 20 to 30g of creatine per day for 5 days or take 0.3g of creatine per kilogram of body weight. This indicates that it’s more efficiently absorbed by the body than creatine monohydrate. Again, most people seem to think it makes no difference but research (slightly) opposes this view. Cycling is not needed. Creatine capsules, or creatine pills, have gained popularity over the last several years. As we lift, we deplete these ATP stores to the point where we fatigue. Now that we understand how and why creatine works, let’s take a look at how to use creatine in order to maximize its effectiveness. Copyright © It improves strength gains by enabling a faster regeneration of ATP. Here are the ways on how to take Kre-Alkalyn and when to take Kre-Alkalyn to make the supplement even more efficient. 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! 8 week Creatine Cycle. 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. If you are going to take creatine, take creatine monohydrate. You should use Kre-Alkalyn for 12 weeks and then rest for at least 4 weeks before you start the cycle again.