As seen in the following graph from a study by Kreider and colleagues: “Muscle creatine levels are elevated to a much greater extent when creatine is taken with carbohydrates or with carbohydrates and protein than when taken alone.”. This is where creatine comes in. For the first 3 days (loading phase): Mix 1 heaping scoop with 8 oz. REFERENCE: 3) You can cycle on and off creatine for a few weeks at a time. If you weigh in excess of 150 lbs., you can now see the futility of thinking you’re going to make gains from a creatine powder that is telling you to only take 1,500mg a day. This is where it gets interesting. During the loading phase you should mix 1 scoop with 8 oz of water and consume 4 times throughout the day. Take it with adequate protein and carbs and ideally post-workout. So in my opinion, those without a history of male pattern baldness don’t need to worry about this at all. Despite all the marketing gimmicks out there claiming that different forms of creatine are more effective, research has concluded that this simply isn’t the case. As we lift, we deplete these ATP stores to the point where we fatigue. Two recent studies compared pre versus post-workout creatine ingestion. Now for the big question as to whether it can cause hair loss or not. In muscles, the creatine monohydrate you ingest, such as that in Platinum 100% Creatine, is changed into a molecule called phosphocreatine, which serves as a storage reservoir for regenerating ATP. Anyways, I hope this article helps you guys out and clears up a lot of the BS you’ve probably heard regarding creatine. I eat a protein/carb smoothie with Creatine before bed as a treat each night. Creatine is a molecule that is naturally found in the body. This ultimately allows us to perform that extra rep or two when we’re lifting weights. On non-workout days take it first thing in the morning. male can lose about 2g of creatine every day due to it naturally breaking down in the body. Research published in the Journal of Applied Physiology1 showed that a dosage of 3g of creatine daily for about a month is the minimum amount required to saturate muscles, for increased muscle strength, increased performance and enhanced muscle size. Although these cases were rare, I’d still suggest ensuring you are staying hydrated and that you space out your creatine intake throughout the day (especially during the loading phase) if you experience any stomach discomfort. But despite its potential, more research is needed to clarify this finding. With higher ATP levels, you’ll be able to train harder and recover faster between each set – allowing you to do more work in less time. Your email address will not be published. Some people respond well to creatine, whereas others don’t respond at all. But what’s less well known is how exactly to take it to maximize its effectiveness and whether there are any potential side effects. This is part of what prevents us from performing more reps after we reach a point of exhaustion. However, I’d suggest checking with your doctor if you’re concerned about any potential side effects. 13(1):3-9. And then you ingest 3-5 grams a day after that to maintain the elevated creatine stores. Research regarding the benefit of taking creatine before AND after a workout would be interesting, but is yet to be done. Based on this and the fact that people tend to have a large post-workout shake or meal consisting of the adequate carbs and protein needed to enhance creatine uptake, I’d advise that you take it post-workout for the possible additional benefits. In fact, in one clinical study, subjects using the dose of creatine found in one max serving of Platinum 100% Creatine gained an amazing 6 lbs. Did you take creatinine and find the results effective for you? There are no known adverse health effects of long term creatine supplementation. “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.”. For more impressive results, replace water with a carbohydrate beverage or sports drink. However, the loading protocol does it faster. Finally, let’s talk about potential side effects. In fact, a 150 lb. 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. Subjectively assess if this increase is greater than usual. There’s generally 3 protocols for taking creatine. 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. These statements have not been evaluated by the Food and Drug Administration. Creatine works great when taken pre- or post-workout. Creatine “microdosing” or “concentrated dosing” is a marketing gimmick designed by unscrupulous creatine brands to artificially inflate the number of servings that can be labeled on a bottle of their product. Nor is it necessary since research shows that your natural creatine stores don’t seem to be decrease or compensate in anyway with long-term supplementation of creatine. So until new research emerges, I’d stick to taking it post-workout. Your science based diet and training should always be your focus. The Goods and Bads all are very clearly described. It’s approved in virtually all sports associations, too1, making it the perfect performance and strength supplement for competitive athletes!1 Information on this page is meant as a general guide only. To ensure a high standard of quality and purity, each bottle of Platinum 100% Creatine undergoes strict quality control. With all the benefits of creatine there must be a catch, right? Platinum 100% Creatine delivers a full 5g of creatine in each scoop. How do I take MuscleTech Platinum Creatine? One exception though is something called polyethylene glycosylated creatine which was found in one study from the Journal and Strength and Conditioning Research to provide the same effects as creatine monohydrate in terms of strength gains but with 75% less of the dose needed. ), How To Get A Six Pack (3 Abs Training Fixes You Need To Make), How To Build Muscle For $8/Day (Healthy Meal Prep On A Budget). Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. Feel free to let me know if you have any questions in the comments down below! This may not sound like a lot, but in the long run this can lead to slightly better strength and muscle gains which is important for us natural lifters! By saturating your muscles with creatine, you can increase intracellular fluid, resulting in bigger, fuller muscles! 1) You can load creatine by first taking around 20g per day for 5-7 days. The third option doesn’t appear to be superior to the other methods. But this whole idea is based on just this one study which is yet to be replicated or even shown to have an effect on male pattern baldness at all. So ideally, you want to take it with a fairly large meal consisting of adequate carbs and protein for the the most benefit. For more impressive results, replace water with a carbohydrate beverage or sports drink. 1) You can load creatine by first taking around 20g per day for 5-7 days. And then you ingest 3-5 grams a day after that to maintain the elevated creatine stores. After day 3 (maintenance phase): Mix 1 scoop with 8 oz. A concise, scienced based summary of creatine supplementation, Your email address will not be published. Best results I ever got from a creatine supplement. 18(2): 311-315. 2) You can take 3-5 grams of creatine everyday right from the start. J. You, as a reader of this website, are totally and completely responsible for your own health and healthcare. Well, research suggests that increasing cellular hydration and cell volume can combat protein breakdown and stimulate protein synthesis. Your results may vary. Research seems to suggest that responders typically have a high percentage of type 2 muscle fibers and a low initial creatine content. Now that we understand how and why creatine works, let’s take a look at how to use creatine in order to maximize its effectiveness. Thanks. All matters regarding your health require medical supervision. Delivers creatine directly to your muscles – precisely where it needs to be to drive performance. This whole idea came about from one 2009 study that showed creatine supplementation increased the levels of the hormone DHT in male rugby players. Monohydrate is the most effective (and cheapest) form of creatine, so stick with that. So in this article, we’ll cover exactly how to do so and go over whether creatine supplementation has any side effects. Creatine monohydrate is the most studied supplement available and is backed by years of research. With higher volume, you can make more gains and get bigger and stronger! of muscle in just 6 weeks. Don’t forget to give me a follow and connect with me on Instagram, Facebook, and Youtube as well. Understand and optimize your nutrition and training, and then worry about supplements further down the road. …and we’ll show you step by step how to transform your body as fast as possible with science. On non-workout days take it first thing in the morning. Save your money and get the best results by following the advice in this article. Creatine works great when taken pre- or post-workout. Simply put the water in the shaker first, then add a scoop of 100% Platinum Creatine and shake until dissolved. Whereas those who do, it’s something you might want to consider but again the evidence really is inconclusive at the moment. For example if you choose to take 20 grams a day for your loading, you could take 4 servings of creatine throughout the day consisting of 5 grams. Research shows that both of the above protocols 1 and 2 provide the same effect in terms of raising muscle creatine content. 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October 14, 2020
