I can’t tell you how often I get questions about creatine.
It’s not a lie, at least 3 times a day! What is? What are you doing? It is safe? Is it like steroids? How much should I take? How long should I take it for? What is the best type? Who makes the best brand? How should I take it?
etc etc etc
So I thought, why not create an article dedicated to this, in my opinion, “super supplement” to help clear up all the confusion and help my guys get the most out of it?
So let me go straight to that.
RULE #1: STICK TO PLAIN CREATINE MONOHYDRATE
Don’t be confused by all the new and clever creatine marketing angles. You’ll find versions like creatine ethyl ester, creatine alkyl, creatine (insert any super scientific sounding word here). Guys, this is all a way for supplement companies to come up with clever new ways to make you think there is a new hybrid version of creatine that will help you pack on 20lbs of muscle in just 4 days. Forget it. Has no sense. The ethyl ester version actually claims to produce its effects without the muscle hydrating effect of the original creatine monohydrate… but that is EXACTLY one of the benefits you are taking the supplement for in the first place. To hydrate your muscle cells to create a more anabolic environment in the long run. Not to mention, this water retention in the muscles is responsible for the often dramatic lean mass weight gain that creatine users will see from the product.
RULE #2: SKIP THE CREATINE LOADING PHASE
People who “load” creatine or take 5 grams 5 times a day for 5-7 days are often the ones who experience the side effects of muscle cramps, dehydration, and gastrointestinal upset. It is not surprising. Try getting 25 grams of any sand-like powder into your stomach and see what happens. You probably don’t like it too much. So what needs to be done? Easy. Studies have shown that taking a consistent dose of 5 grams a day will produce the same maximum creatine stores in your body after just 17 days. So what is the compensation? Only a difference of 10-12 days. I’m sure everyone can spare a few extra days and your body will be much happier than you.
RULE #3: HAVE IT IN YOUR POST-WORKOUT MEAL REPLACEMENT SHAKE FOR MAXIMUM ABSORPTION
Frankly, you have to be a bit of a biochemist to figure out how to make creatine mix with water (or juice if you need a little more carb to get the supplement into your muscles) cleanly. You can stir that piglet for minutes and you’ll still find a lot of white “sand” at the bottom of the glass. It is not too palatable and not too effective to get the real benefits of this supplement. Instead, mix it in the blender with your favorite meal replacement and not only will the blender do a better job than it could have, but the protein/carb combination will also help increase the absorption of the supplement more quickly so that have higher potential profit.
RULE #4: YOU DON’T NEED TO TURN CREATINE ON AND OFF
Although creatine is certainly an effective supplement for adding lean muscle mass (over time), providing short-term power (via its transfer of ATP to ADP), and rapidly increasing body weight (via its hydration effects). muscle), it is not a synthetic or unnatural supplement that can do long-term damage. Every study thus far has shown this supplement to be safe for long-term use. Only those with damaged, diseased, or compromised kidneys have been advised about taking it, as their kidneys are responsible for helping to get rid of the excess that is not used (as it does with all other vitamins and minerals that are delivered to the body via of food and supplements). Since creatine is a naturally occurring metabolite that is already produced in your body, you are simply increasing those levels with your supplementation.
RULE #5: LOOK FOR CREATINE MONOHYDRATE 100% HPLC
Once again, this goes back to the whole idea of hype. You’ll benefit more (and your wallet too) if you stick to the basics. Make sure no matter which brand you choose, you get 100% Pure HPLC Creatine Monohydrate. The HPLC part refers to the way the supplement is cultured and purified. It is very specific and will produce pure creatine of the highest quality. But that’s it. No more fancy science is needed. A good brand of 1000 grams of creatine shouldn’t set you back more than $30, so beware of those asking for more!
That is all. I hope this helps clear up the confusion that continues to surround this supplement. When taken as I have advised in this article, creatine monohydrate really is (along with whey protein, meal replacements, glutamine, multivitamins, and fish oil) one of the best supplements any athlete, bodybuilder, AthLEAN-Xer, fitness enthusiast or anyone else. who wants to look and be slim, strong, ripped and muscular can take.
Make sure to tell me how it works for you!
Stay strong,
Jeff