Creatine is one of the most well-known and used supplements in the world of sports and gym, and is also one of the most studied scientific.
Because it works.
In the full guide on Creatine we have covered all issues related to this supplement.
Here, let's not go into great detail, that's not the point.
We have compiled only the basic and essential information for those who want to use it, only.
The basics of Creatine
Creatine is a very interesting supplement for those who walk in the gym.
It is present in the meat and fish you consume, and your body is able to synthesize it through some amino acids.
Despite this, because of a lot of meat and fish that you eat, it is difficult to take away the full potential of this compound without resorting to supplementation.
Any healthy person can supplement with Creatine.
So what does Creatine really do?
Creatine plays a key role in power supply.
Especially in the type of energy used when lifting weights in the gym, the ATP-CP.
We're not going to go into great detail on the subject, but if you want to know more about how Creatine works, check out this article.
What Creatine will give you is simple.
More strength, more endurance, more repetitions, more series and in the end, more muscle mass.
I mean, you're going to be able to get better practice.
With better quality workouts, consequently, you will 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 one should you wear?
Creatine Monohydrate is the most common and studied form, and to date, no superior formula in terms of efficacy has appeared.
It is also the most economical, which is also an advantage.
Don't know which product to choose?
Come through here.
How to take Creatine and when
There are two dosage protocols.
With and without loading phase.
The loading phase consists of using a creatine dose of 20g for one week, and then moving to the normal dose.
Without loading phase, you start immediately with the normal dose call, which is between 3 to 6g daily.
The goal of the loading phase is to fill creatine reserves quickly, and with that, start noticing results earlier.
You're not going to get better results in the long run, just a slightly faster start.
Creatine, unlike caffeine, does not have an immediate effect, so there is no great advantage in using before training.
The ideal time to use Creatine is after training.
On days without training, you choose to use Creatine in a carbohydrate meal.
Yes, Creatine should be used every day.
Creatine is known to cause some fluid retention.
This is perfectly normal, but there are people more susceptible to this effect.
This fluid retention will lead to a small weight gain 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, with at least two liters daily and possibly three liters if you can.
This depends of course 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 takes between one to two weeks until practical effects notice.
To finish, Creatine is considered safe for healthy people, with several studies proving this, provided that it does not exceed the recommended dose.
If you want to learn more about Creatine and become an expert, check out our full creatine guide.