Creatine is one of the best known and most used supplements in the world of sports and gyms, and is also one of the most studied at a scientific level. …

Why?

Because it works.

At the complete guide to Creatine We have covered all issues related to this supplement.

Here, we won't go into great detail, that's not the goal.

We have compiled only the basic and essential information for those who want to use it, just.

The basics about Creatine

Creatine is a very interesting supplement for those who go to the gym.

It is present in the meat and fish you consume, and your body is capable of synthesizing it through some amino acids.

Despite this, no matter how much meat and fish you eat, it is difficult to extract the full potential of this compound without resorting to supplementation.

Any healthy person can supplement with Creatine.

So, what does Creatine actually do?

Creatine plays a fundamental role in providing energy.

Mainly in the type of energy used when you lift weights in the gym, ATP-CP.

We won't go into great detail on the subject, but if you want to know more about how Creatine works, see This article.

What Creatine will give you is simple.

More strength, more resistance, more repetitions, more sets and in the end, more muscle mass.

In other words, you will be able to have superior training.

With better quality training, you will consequently be able to gain more muscle mass.

What Creatine to Use

There are several types of Creatine, and new formulas of this supplement are constantly appearing.

Which should you use?

Creatine Monohydrate.

Creatine Monohydrate is the most common and studied form, and to date, no formula has yet appeared that is superior in terms of effectiveness.

It is also the most economical, which is also an advantage.

Don't know which product to choose?

Pass by here.

How to take Creatine and when

There are two dosing protocols.

With and without charging phase.

The loading phase consists of using a 20g dose of Creatine for a week, and then switching to the normal dose.

Without a loading phase, you immediately start with the so-called normal dose, which is between 3 and 6g daily.

The objective of the loading phase is to fill your Creatine reserves quickly, and with that, start to notice results sooner.

You won't get better long-term results, just a slightly quicker start.

Creatine, unlike caffeine, does not have an immediate effect, so there is no great advantage to using it before training.

The ideal time to use Creatine is after training.

On non-training days, choose to use Creatine in a carbohydrate meal.

Yes, Creatine should be used every day.

Final notes

Creatine is known to cause some fluid retention.

This is perfectly normal, but there are people who are more susceptible to this effect.

This fluid retention will lead to a small increase in weight in the initial phase of supplementation, which is mostly water.

You should also be careful to drink plenty of water with this type of supplementation, at least two liters daily and possibly three liters if you can manage it.

This obviously depends on several factors, and from person to person, but at least two liters will be a good estimate.

The effect of this supplement is not immediate, and it takes between one and two weeks before you notice practical effects.

Finally, Creatine is considered safe for healthy people, with several studies proving this, as long as you do not exceed the recommended dose.

If you want to know more about Creatine and become an expert, check out our complete guide to Creatine.