Creatine is, hands down, one of the most effective supplements available on the market. It's one of the very few ingredients that has been scientifically proven to help increase lean muscle mass, strength, and exercise performance.
And even what's even more important is that it's also completely safe to take. In other words, Creatine is one of the best options to enhance your physique and performance safely.
But, you must know how to take Creatine correctly. Taking it the right way is crucial, as you want to ensure you're getting the most out of your experience with this supplement.
Continue reading this article if you want to know how to take Creatine correctly to get those gains!
How To Take Creatine For The Best Results
Now that you've decided you want to start taking Creatine to take your performance to the next level, you'll need to learn how to take it properly.
We've put together a step-by-step guide on how to take Creatine correctly. That means that from the moment you start taking this supplement, you'll be doing it all right, thus boosting your results.
Step 1: Choosing Your Type Of Creatine
First, you need to choose the type of Creatine you're going to take. As you may already know, there are different types of Creatine on the market.
But right off the bat, we're going to tell you that these other types aren't superior to the well-known Creatine Monohydrate. Even research shows us that none of the different forms are better for increasing Creatine storage in muscle cells.
Other forms will cost you more while delivering the same results. That's why we highly recommend you get yourself Creatine Monohydrate.
It's the most effective, cheapest, and easiest to get your hands on.
Step 2: How You Should Take Creatine
Now it's time to decide how you want to start taking Creatine. There are multiple ways to take Creatine; the most popular options are:
It's important to point out that all these three options are equally effective. That means that which option you should take depends on your personal preference.
So, for example, if you don't like consuming capsules or tablets, you can go with powder and vice versa. If you don't mind taking either option, we suggest using powder as it's usually more cost-effective than pills.
At Huge Supplements, we sell both Creatine monohydrate powder and Creatine Monohydrate pills.
Step 3: How Much Creatine You Should Use
Next, it's time to decide how much Creatine you should take. There are two dosage protocols you can choose to follow.
These two protocols are what we call the loading phase and the maintenance phase. We'll go over both phases to help you understand what they mean, so you can choose which one you want to follow.
Loading Phase Protocol
If you want to follow the loading phase protocol, start by taking 20 grams (20000mg) of Creatine for 5 to 7 days. Then afterward, you lower the dosage to 3 to 5 grams per day and maintain this dose for the rest of the cycle.
This protocol is completely optional; you don't have to follow a loading phase if you don't want to. If you don't feel like you should load it, proceed to follow the next protocol we're about to show you.
Maintenance Phase Protocol
If you want to follow the maintenance phase protocol, you start by taking 5 grams (5000mg) of Creatine Monohydrate daily. You take this dosage for the entire duration of your cycle.
Step 4: How Long Should You Take Creatine
Realistically speaking, you can run Creatine year-round if you would want to. But, many users prefer to cycle on and off, so their body doesn't get used to it.
A typical creatine cycle lasts two to three months, followed by a one to two-week break. After this break, you can start another two to three-month cycle.
You can run it for longer, but many prefer taking a break of 1 to 2 weeks after this period and starting it back up for two to three months again.
It's important to know that clinical research has shown us that Creatine is safe to take for periods of up to 21 months. Remember, this is one of the most researched supplements.
So that means you won't have to worry about any adverse effects when running it for more extended periods.
Step 5: When You Should Take Creatine
Lastly, you'll need to know when to take your daily dose of Creatine. The best time to take Creatine on training days is around your workout sessions, preferably after you've finished training.
It doesn't matter when you take it on rest days as long as you make sure you get your daily dosage in. Most users prefer to take it with their first meal of the day.
So that means you're taking Creatine every single day - this is extremely important to maintain optimal creatine storage levels.
Should You Start Taking Creatine?
We often get asked - Should I take Creatine?
And our advice is always the same - yes, you should most definitely start taking Creatine.
There's a reason why it's one of the most commonly used supplements out there, and that's because it has been proven to come with a wide variety of benefits.
It will help increase lean muscle mass, strength, and exercise performance. And all of that while being completely safe.
You'll be able to reap all these benefits and make better progress in and outside the gym without having to worry about your health.
So if you want our advice, buy yourself a supply of Creatine and start taking it if you're not already using it. It's safe and effective, and it's relatively cheap.
The bottom line is that there's no reason you shouldn't be using it as there are only benefits, no negatives.
Tips When Using Creatine
Once you're ready to start using Creatine, we've put together several useful tips we advise following. Check them out below!
When using Creatine, it's crucial to keep your body and muscles hydrated. More water is being pulled into your muscles, meaning the rest of your body will have less.
That means you'll want to make sure you are drinking enough water. We recommend aiming for a minimum of 8 cups to 12 cups or 2 to 3 liters of water.
Keeping your water intake high will help you prevent dehydration from happening, as well as keep your body's water levels balanced.
Prioritize Your Nutrition
Creatine is an effective supplement but becomes even more effective when paired with proper nutrition.
You have to make sure your body is getting clean, quality nutrients. It's essential to hit your daily protein intake because proteins are the building blocks for muscles.
So if you're not already eating correctly for your goals, make sure to start prioritizing your nutrition.
When you're starting to take Creatine, you must know that you're not going to notice any results overnight.
It can take up to several weeks to kick in fully, so it's essential to stay consistent with taking the supplement. So don't worry if you're, for example, two weeks into your cycle and not seeing much.
This is completely normal, and you'll see the effects soon enough - just stay consistent with taking the supplement!
Frequently Asked Questions
Do you still have questions about the use of Creatine? Check out our most frequently asked questions below!
1. How long does Creatine take to work?
It takes anywhere from 1 to 4 weeks for Creatine to start working. The creatine storage in your muscle cells must increase to the point of muscle saturation. Once that point is reached, it will start working.
2. How will I know when Creatine has kicked in?
It has kicked in when you start to notice an improvement in your exercise performance. You'll have more energy during your workouts, meaning you'll be able to train heavier and with more intensively.
3. Is it safe to take Creatine?
Yes, it is completely safe to take Creatine. It's one of the most researched sports supplements and has an excellent safety record. Research shows that it can be taken safely for up to nearly two years.
The myth that Creatine supposedly harms your liver, kidney, or other organs, is also false, as there is no research to back these claims.
4. Should I take Creatine on rest days?
Yes, you have to take Creatine on rest days and training days. That means you're taking it seven days a week.
5. Can women use Creatine?
Yes, women can also use Creatine. It will also help them safely enhance their physique and performance. They can follow the same step-by-step guide we've given earlier in this article to use it correctly.
6. Can you stack Creatine with other supplements?
Yes, absolutely! It's a good idea to stack your Creatine with other supplements, such as protein powder or pre workout. By stacking multiple products together, you'll be able to reap the benefits of various supplements. On top of that, it's also safe to do.
7. What to mix Creatine powder with?
If you plan to take the powder version of Creatine, it's recommended to mix it with either water or juice. It will dissolve easily in both.
8. What if I missed my Creatine dose?
Don't worry if you've missed your daily dose of Creatine; it won't impact your performance. With that said, make sure it doesn't happen again.
There's no doubt that Creatine is a must-have for your supplement stack. It's incredibly effective for boosting muscle growth, strength, and exercise performance, but more importantly, it's completely safe.
But, as with any supplement, you must know how to use Creatine properly. That's why in this article, we've shown you a step-by-step guide to get the best results possible.
Follow our instructions, and you'll be blown away by how effective this supplement can be. But, make sure to stay patient, as results don't happen overnight, and it can be several weeks before you even notice any effects from Creatine.
If you're not already using Creatine, start taking it as soon as possible and follow the instructions, as well as the tips we've given you!