This is part of what prevents us from performing more reps after we reach a point of exhaustion. You also ideally want someone more experienced to look over your program just in case, because there are various things you could miss or do wrong, such as creating an imbalanced program that will lead to posture issues, muscular imbalances, or worse (injuries). DziÄkujÄ i â¦ 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. In all of these studies, including studies where subjects of all ages took high doses of creatine daily for up to 5 years, the only consistently reported side effect from creatine supplementation has been weight gain due to water retention in the muscles. If I'm on a loading phase, I will take 5 lots of 5 gram servings which totals 25 grams a day. To truly build that strong, ripped, lean muscular body that you want - and to not just leave it to chance and hope/pray that you'll get results - your training and eating program needs to be solid. Otherwise, you'll be wasting a ton of time in the gym for little return, which is unfortunately what happens to most guys who start hitting the gym as they eventually start spinning their wheels and getting nowhere due to a lack of knowledge and awareness of what actually works most effectively. If you combine effective creatine supplementation as explained in this guide along with a proven step by step bulking program created by an expert, you're in a great position to truly get some amazing life-changing gains over the next few months if you stick with it and you'll be way ahead of most others in the gym who are not using an optmized training and supplement routine. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. This is where it gets interesting. As we lift, we deplete these ATP stores to the point where we fatigue. To get started planning your own muscle building program from scratch check out our. The only case I’d recommend experimenting with a buffered form like creatine HCL or a micronized version is if the monohydrate version upsets your stomach (albeit this is unlikely) since these other versions might help with that. Sean Nal's Body Transformation Blueprint Program is currently the most comprehensive, polished bulking program for beginners on the market, and is the program that actually helped me the most when I first started out as a newbie so I can't recommend it highly enough if you're new and wanting to all but guarantee great results over the next few months and beyond. 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. What is Creatine? Creatine is taken daily with a normal dosage of 3-5 grams. Creatine is a peptide molecule manufactured by our bodies to supply our muscles with energy. One way to go about it is this: If you're taking 5g a day then just take it in one go, but if you're daily dosage is higher such as 10g then divide it up into 2 servings of 5g. You've got plain creatine monohydrate powder, and then there's enhanced creatine products such as Cell-Tech and No-Explode. *Ratings are from Amazon at the time of publication and can change. Thatâs really all there is to it. Therefore, a loading phase might be best since it provides faster ergogenic effects. One of the most heavily studied nutrition products ever is creatine. So until new research emerges, I’d stick to taking it post-workout. This is how creatine helps to build more muscle, by allowing your body to give more power in times of need. This whole idea came about from one 2009 study that showed creatine supplementation increased the levels of the hormone DHT in male rugby players. So the question remains, how do you ensure you're implementing an effective bulking program that will 100% get you the results you seek? Creatine monohydrate is the gold standard. 5 grams would be a good place to start if you have never supplemented with it before. “Claims that different forms of creatine are degraded to a lesser degree than creatine monohydrate in vivo or result in a greater uptake to muscle are currently unfounded.”. Ok, so you know how to take creatine properly, but what should you take it with? Research shows that both of the above protocols 1 and 2 provide the same effect in terms of raising muscle creatine content. Creatine has been found to be completely safe, even after years of use. Recommended Basic Supplement Stack for Beginners: Top-Rated Step by Step Mass Gain Programs in 2020: Plan a Muscle Gain Program | Workout Tips | Nutrition Tips | Supplement Tips | Life-Changing Benefits, Best Muscle Building Programs | Best Cutting Programs | About Me | Contact | Privacy/Disclaimers | Archives, No BS, 100% Natural, Beginner-Friendly Bodybuilding Guidance Since '08, For Hardgainers, By a (Former) Hardgainer. Yet another debated topic is when to take creatine for the best results. You have very well described all about Creatine. View larger We Are Universal From gym to gym, across America and around the world, there is one name lifters know and trust: Universal. In fact, you can see how taking it with carbs and protein almost doubles absorption when compared to taking creatine alone. Creatine is NOT a steroid in any way, shape or form. 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 yourself back onto maintenance. Although creatine is naturally found in the body and in various protein sources, we can increase our creatine content by supplementing with it. That's for you to decide, but if you've read around the site I have a strong BS radar and a strong, innate desire to focus on the science, the facts, the objective truth, and to only report something in this creatine guide that I've either thoroughly researched and thought-through, or actually tested myself with first-hand experience as I've had my fair share of experience using creatine supplements earlier in my fitness journey. It has stood the test of time as being one of the best, proven muscle building supplements out there. (see that post for my before and after pics) along with whey protein supplements only. 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. If you must know, I started using creatine supplements to break through a strength training plateau as an intermediate after my initial skinny to muscular transformation which took place over a few months using Sean Nal's well-known hardgainer program (see that post for my before and after pics) along with whey protein supplements only. Creatine is safe. So taking it immediately after waking up in the morning is effective too. Feel free to let me know if you have any questions in the comments down below! But is loading with creatine really necessary? This ultimately allows us to perform that extra rep or two when we’re lifting weights. It's likely they'd rather you stay a little silly and out of the loop so you can rely on them and gobble up whatever over-hyped (and oftentimes overpriced or straight-up useless/harmful) products that their advertisers shove down your throats. You, as a reader of this website, are totally and completely responsible for your own health and healthcare. But like any supplement, remember it's not going to build you muscle on its own so you need to have the basics of a good training program and a solid nutrition plan in place first. Your muscles fill with more water during creatine supplementation, so your body needs more than ever. There’s generally 3 protocols for taking creatine. The Goods and Bads all are very clearly described. Several studies have proven its effectiveness in helping slightly improve the rate of strength and thus muscle gains while also improving other factors like anaerobic capacity and power output. 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