I can’t tell you how often you ask me questions about creatine.
Don’t lie, at least 3 times a day! What is it? What does? It is safe? Is it like steroids? How much should I take? How long should I take it? What is the best type? Who makes the best brand? How should I take it?
Etc, etc., etc.
So I thought, why don’t I create an article dedicated to this, in my mind, “super supplement” to help clear up all the confusion and help my guys get the most out of it?
So let me get right to that.
RULE # 1: GO TO CREATINE MONOHYDRATE CLEAR
Don’t get confused by all the smart new marketing angles for creatine. You’ll find versions like creatine ethyl ester, creatine alkyl, creatine (insert any super scientific sounding words here). Guys, this is all a way for supplement companies to come up with gimmicky new ways to make you think that there is a new hybrid version of creatine that will help you put on 20 pounds 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’s EXACTLY one of the benefits you’re taking the supplement for in the first place. Hydrate muscle cells to create a more anabolic environment in the long term. Not to mention, this water retention in the muscles is responsible for the often dramatic lean mass weight gain that creatine users will see in the product.
RULE # 2: SKIP THE CHARGING PHASE FOR CREATINE
People who “load up” 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 shoving 25 grams of any sand-like powder into your stomach and see what happens. You probably won’t like it too much. So what to do? Easy. Studies have shown that taking a consistent 5 gram dose per day will produce the same maximum creatine stores in your body after just 17 days. So what is the trade-off? Only a difference of 10-12 days. I’m sure everyone can put in a few extra days and your body will be a lot happier than it did.
RULE # 3: THROW IT IN YOUR MEAL REPLACEMENT AFTER TRAINING SHAKE FOR MAXIMUM ABSORPTION
Frankly, it takes a bit of a biochemist to figure out how to get creatine to mix with water (or juice, if you think you need a little more carbs to get the supplement to your muscles) cleanly. You can stir that suction cup for minutes and you will still find a lot of white “sand” at the bottom of the glass. It is not too appetizing or too effective to get the real benefits of this supplement. Instead, blend it in the blender with your favorite meal replacement and the blender will not only do a better job than it could have, but the protein / carbohydrate combination will also help to more easily increase the amount of the supplement for that has more potential benefit.
RULE # 4: NO NEED TO TURN CREATINE ON AND OFF
Although creatine is certainly an effective supplement for adding lean muscle mass (over time), it provides short-term energy (through its transfer from ATP to ADP) and increases body weight rapidly (through its muscle hydrating effects) It is not a synthetic or unnatural supplement that can harm you in the long run. So far, all studies have shown this supplement to be safe for long-term use. Only people with damaged, diseased or compromised kidneys have been warned to take it, as their kidneys are responsible for helping to remove excess that is not used (as is the case with all other vitamins and minerals that are delivered to the body through through food and supplements). Since creatine is a natural metabolite that is already being produced in your body, you are simply increasing those levels with its supplementation.
RULE # 5: LOOK FOR CREATINE MONOHYDRATE 100% HPLC
Again, this goes back to the whole idea of ad marketing. You will benefit the most (and your wallet as well) if you stick to the basics. Make sure that whatever brand you choose, you are getting 100% pure HPLC Creatine Monohydrate. The HPLC part refers to the way the supplement is grown and purified. It is very specific and will produce the highest quality pure creatine. But that’s it. No more sophisticated science is needed. A good 1000 gram creatine brand shouldn’t cost you more than $ 30, so watch out for those who ask for more!
That is all. Hope this helps clear up the confusion that continues to surround this supplement. When taken as I advised in this article, creatine monohydrate is truly (along with whey protein, meal replacements, glutamine, multivitamins, and fish oil) one of the best supplements of any athlete, bodybuilder, AthLEAN-Xer, fitness enthusiast, or anyone else. who wants to look and be slim, strong, muscular and can take.
Make sure to tell me how it works for you!
Stay strong,
Jeff
