Creatine 101: A Comprehensive Guide to Everything You Need to Know
Creatine is a powerful energy-promoting muscle-building supplement.
If your goal is to get bigger, stronger, faster or leaner this is an essential supplement for you.
Creatine increases muscle power to help you lift more weight and rep more reps in the gym. More work capacity means more stimulation and increased muscle growth.
If you’re into fitness, you’ve probably heard of creatine. It’s one of the most popular supplements on the market, and for good reason.
Creatine can help you increase muscle mass, improve athletic performance, and speed up muscle recovery. But with all the hype comes a lot of questions.
In this article, we’ll tackle the most commonly searched questions about creatine to give you a comprehensive guide to everything you need to know.
What is Creatine and How Does It Work?
Creatine is a naturally occurring compound found in meat and fish that helps your body produce energy during high-intensity exercise. When you take creatine as a supplement, it can increase the amount of creatine phosphate in your muscles, which allows you to work out harder and longer.
Benefits of Taking Creatine
The benefits of taking creatine are numerous. It can help you build muscle mass, improve your strength and power output, and increase your endurance during high-intensity exercise. Creatine can also help speed up muscle recovery, reduce fatigue, and improve cognitive function.
How Much Creatine Should I Take and When Should I Take It?
The recommended dose of creatine is typically 5 grams per day, but some people may benefit from a loading phase of 20 grams per day for the first week. You can take creatine at any time of day, but it’s often recommended to take it immediately after your workout for maximum absorption.
Is Creatine Safe to Take and Are There Any Side Effects?
Creatine is generally safe to take, and most people don’t experience any side effects. However, some people may experience stomach cramps, diarrhea, or muscle cramps. To avoid these side effects, it’s important to stay hydrated and not take more than the recommended dose.
Creatine and Women
Yes, women can take creatine! Creatine is safe and effective for both men and women, and it can help women build lean muscle mass and increase strength just like it can for men.
Myths and Misconceptions about Creatine
There are many myths and misconceptions about creatine, including the idea that it causes hair loss, bloating, or weight gain. However, these claims have been debunked by scientific research, and creatine is a safe and effective supplement when taken in the recommended doses.
Types of Creatine
There are several types of creatine available, including creatine monohydrate, hydrochloride, and others. However, creatine monohydrate is the most researched and widely used form of creatine, and it’s generally recommended for most people.
How Long Does it Take to See Results from Taking Creatine?
Most people will start to see results from taking creatine within 2-4 weeks of starting supplementation. However, the extent and speed of results can vary depending on factors like dosage, exercise regimen, and diet.
It’s not necessary to cycle creatine, but some people choose to take breaks from supplementation to avoid building up a tolerance. If you choose to cycle creatine, it’s recommended to take a break of 1-2 weeks every 8-12 weeks.
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