There has never been a study linking the two, so you can be fairly certain its not something you should be worrying about. That’s really all there is to it. Scientific studies prove that supplementing with extra creatine helps your body to build lean muscle mass, increase endurance, speed up recovery, and increase athletic performance. Start with a loading phase of 5 grams four times a day to equal a total of twenty grams. 5g immediately after waking up, 5g before my workout, 5g straight after my workout, and two other 5g dosages inbetween other meals during the day/night. The real question remains: will it help you turn Super Saiyan in the gym? Privacy PolicySite Care by A Fearless Venture, Dive straight into the feedback!Login below and you can start commenting using your own user instantly. When used properly it can really maximize your gains in the gym by increasing your strength. Another popular debate is whether to split your daily dose into multiple servings throughout the day, or to just take your whole dose at one point in the day. Improved cardiovascular and muscular endurance – Your performance during high-intensity cardio and strength training will increase anywhere from 15 to 20%. I've personally used a ton of different programs and I compiled the best, highest-quality ones that I can comfortably recommend in, making gains with a good bodybuilding program. You can save some bucks by not loading, but you won't experience results as fast. This is how I personally do it. Plus, without enough hydration going on during your creating supplementation, you're giving the side effects mentioned above a whole lot more potential to materialize. Check out our #1 recommended bodyweight mass program here. Good luck my dude. Although you should keep in mind that creatine supplementation has not been around all that long, so we can't be 100% sure that there are no negative creatine side effects. When used properly it can really maximize your gains in the gym by increasing your strength. To get started planning your own muscle building program from scratch check out our. It comes in various forms, with Creatine Monohydrate being the most popular, cheapest, and most effective. Some say you need to load up, and some say it won't help you. You don't need a fancy (heavily-marketed) expensive pre-workout product that is filled with a load of extra stuff you don't need and may even be fairly unhealthy (don't fall for the hype). When I used to take my creatine in the morning after rising I would sometimes mix it with a glass of grape juice, and when taking it just after a workout I mixed it with a sports drink or simply in my post-workout protein shake which included high-glycemic carbohydrates (which is crucial after a workout). First of all, let's clear something up. Firstly, you should be aware that there are two main types of creatine supplements out there. This will save you some bucks, as products like Cell-Tech and No-Explode can cost you quite a bit more and in my opinion aren't necessary are full of marketing hype (by all means go for them if you want though, I would just personally stick with plain monohydrate powder). Creatine is used by the body to increase muscular anaerobic endurance and power, which in turn leads to an increase in muscle gain. So what makes this article on how to take creatine and creatine supplementation best practices any different than asking some random guy at the gym who might have used creatine before? How often you exercise will determine creatine levels. So the question remains, how do you ensure you're implementing an effective bulking program that will 100% get you the results you seek? Just don't expect creatine, or any supplement for that matter, to be some sort of magic pill to amazing results as much as companies try to have you believe. comes in various forms, with Creatine Monohydrate being the most popular, cheapest, and most effective. Creatine Overview - WebMD. Nobody really knows the truth about this, but its better to be safe than sorry so just stick to grape juice or something else. Where Does it Come From? Take your creatine with juice, water, or mix it with your protein shake. The typical recommended amount of creatine to take per day is 5-10 grams. It has stood the test of time as being one of the best, proven muscle building supplements out there. to see my #1 recommended creatine powder based on first-hand experience with many different powders over the years. Although this is also a smart path for intermediates, because if you've been training for a while and not getting great results, getting your hands on a fresh new program created by a natural bodybuilding expert could be the game-changer you need to spark the best results of your life. Having said that, you still should follow all the guidelines on taking it correctly and safely. But after all the studies, nobody has found any serious downsides to creatine usage. There are other good premade mass gain programs out there that were created specifically (and scientifically) for hardgainers, but there's also a lot of overpriced, overly-marketed and low-quality programs that you should avoid out there so be on your toes when looking for the right program to follow to avoid wasting your money. Whilst I admittedly don't take creatine much these days as I'm past that initial skinny to muscular transformation phase which benefits greatly from such bodybuilding supplements, I still stand by it and recommend it, especially to anyone who needs a little extra edge to their mass gain program to break a plateau or to fully maximize results with a new bulking program. When creatine is consumed, it enters the bloodstream and travels to our muscles to be stored as a substance called creatine phosphate. Through trail and error you will eventually find out what creatine dosage works best for you, as everyones body is different. Your weight should also play a part in deciding how much creatine to supplement with. Your email address will not be published. Typically, you will use 20 grams of creatine for a five day period, which will be the quickest way to stock up the stores in the body and get … (My 2019 Pick), proven step by step bulking program created by an expert, Design Your Own Effective Bulking Program, full introduction to building muscle mass as a hardgainer, Follow A Proven Time-Tested Bulking Program, my list of the best comprehensive bulking programs for hardgainers here. And then you ingest 3-5 grams a day after that... 2) You can take 3-5 grams of creatine everyday right from the start. Before bed? There have been many studies undertaken on whether creatine supplementation has any negative effects on the body. (see that post for my before and after pics) along with whey protein supplements only. Think of creatine phosphate as like a back-up power generator for your muscles, allowing you to continue with high intensity power and energy after your first power generator runs out of power. What is Creatine? Take your pick. When waking up? An an example of how small, there is approximately 7 grams of creatine in 12oz of red meat. Rest assured, Creatine is 100% natural, produced by the human body, and found in foods like Steak. Research has proven the supplement can effectively increase muscle mass gains and performance in sports/fitness activities that require short bursts of explosive energy, such as weight training. Don't go overboard with your dosages because as you should know, too much of anything can be bad for you. The point of this loading phase is to get a lot of creatine to your muscles quickly so that your body can start using it faster. Of course, do your own research and don't take our word for it either, but read on if you want to know everything there is about how to take creating effectively to max your strength and mass gains, avoid side effects (and understand if there actually are any), and everything else you'd need to know about this much talked about yet confusing bodybuilding and weight lifting supplement that has stood the test of time as a good option to consider for a little extra oomph in your program. #4 How should you take creatine (loading, cycling)? Asking these questions to different people will get you a variety of responses, so it's hard to know who to listen to. (if interested to learn more about the boring technical stuff of Creatine as a substance), When I used to take my creatine in the morning after rising I would sometimes mix it with a glass of grape juice, and when taking it just after a workout I mixed it with a sports drink or simply in my.