Creatine is one of the most effective, if not the most effective supplement for muscle and performance gain on the market. Bodybuilders, football players, and even the average joe that just wants to bulk up is using creatine…and seeing great results. What does it do? Creatine supplies energy to your muscles by filling them with water. Why does this make muscle gains effective? Your body is almost completely made from water, so this means your muscle fibers are also made out of water, and using creatine while working out can sucessfuly repair and build muscle fiber very quickly.

Is creatine natural?

Is eating meat natural? Creatine is 100% natural. Your body produces about 3 grams of creatine every day, and creatine can be found in small amounts in beef products. There are little if any reported side-effects to creatine usage. You’ll hear a few people saying that they actually have more energy while supplementing creatine.

What can I expect to see after taking Creatine?

Expect to see many great results. Creatine has also been shown to be a fat burner. Some studies show that it builds stronger bones. There are no harmful side effects to creatine proven today. Also beware that since creatine is a relatively new supplement, not much research has been conducted.

Supplementing Creatine

Creatine usually comes in a powder but can also be found in the form of a pill. It’s best to take it with a drink that has a lot of simple sugars, such as grape juice because the sugars will help transport the creatine to your muscles faster and more effectively. Take it 30 minutes before or after working out, or as instructed on your creatine product. Different products may advise you to supplement creatine after a workout on an empty stomach. Most scientific research suggests that taking it right after your workout will be most effective.

Loading and cycling creating

When you first start taking creatine, it is said to have the greatest results if you take a large amount for the first week, also called the “loading phase,” anywhere from 20-30 grams, and then for 3 more weeks consume about 10 grams per day. At the end of the month, many people stop taking creatine, as there are thoughts that if you take creatine too much, your body will rely on it and stop producing it naturally. Many athletes have taken it consistantly for years, without using the loading phase and maintenance phase methods and still continue to see results. You can think about loading creatine in the same view that you would working out different muscles. When you change a routine in an attempt to break past a plateau, or even when you first started working out, I’m sure you’ve seen many positive results in the following days/weeks. This is due to the unexpected demand that you’ve placed on your muscles, so in the same sense, loading creatine floods your muscles and causes them to absorbe more than they would normally.

Maintenance

During your maintenance phase, you’re probably going to see your results aren’t as great. Of course you can still expect to make gains, but just not at such an extreme rate. Many people have different views about the length for loading, maintenance, and the time spent without supplementing creatine to repeat the cycle.

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