Creatine is one of the best known and most used supplements in the world of sports and gym, and it is also one of the most studied scientifically.
Because it works.
At the complete guide to Creatine we covered all the issues related to this supplement.
Here, we are not going to go into great detail, that is not the goal.
We have compiled only the basic and essential information for anyone who intends to use it, only.
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, due to the amount of meat and fish you eat, it is difficult to take 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 providing energy.
Especially in the type of energy used when lifting weights in the gym, the ATP-CP.
We are not going to 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 endurance, more reps, more sets and in the end, more muscle mass.
That is, you will be able to have superior training.
With better quality workouts, consequently, you will be able to gain more muscle mass.
Which Creatine to use
There are several types of Creatine, and new formulas for this supplement are constantly appearing.
Which one should you use?
Creatine Monohydrate is the most common and studied form, and to date, no superior formula has yet appeared in terms of effectiveness.
It is also the most economical, which is also an advantage.
Don't know which product to choose?
Pass by on 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 one week, and then switching to the normal dose.
Without a loading phase, you start immediately with the so-called normal dose, which is between 3 to 6g daily.
The goal of the loading phase is to fill up your Creatine reserves quickly, and with that, start noticing results sooner.
You will not have 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 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.
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 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 supplement, with at least two liters daily and possibly three liters if you can.
This of course 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 to two weeks to notice practical effects.
Finally, Creatine is considered safe for healthy people, with several studies to prove it, as long as it does not exceed the recommended dose.
If you want to know more about Creatine and become an expert, check out our complete guide to Creatine.