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How To Use Creatine To Build Muscle FASTER (4 Steps)

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Creatine is an effective and safe supplement to help you build stronger and bigger muscles. But science also reveals that, when it comes to how to take creatine, there s a specific way to use it (e. g, creatine before or after workout) to maximize its benefits and save money while you re at it. Today, I ll show you how to do just that in 4 easy steps. But before that, what is creatine? And what creatine benefits can you expect? What is creatine? Creatine is a substance we naturally produce and use up as an energy source to power our muscles through the first 10 seconds or so of high intensity activities. Increasing our natural creatine levels through supplementation can provide a significant boost in power and strength during our workouts which overtime has been shown to translate to significantly greater muscle growth. But it s very easy to waste a bunch of money on creatine without fully reaping its benefits. The first step to avoiding that is to make sure you pick the right type of creatine. Let's reference a 2021 review that analyzed 8 creatine types to determine which was most effective. It also broke down the costs per serving for the different forms of creatine, and found creatine monohydrate to be the cheapest. As it turns out, all 8 worked just as effectively at boosting muscle creatine levels. Meaning? Given that you could save over a dollar every single day from sticking to plain old creatine monohydrate, save your money and stick to that! The next step in understanding how to take creatine is its dosage. What I d recommend is stick to 3g per day, a little less than the typical scoop size, as that s going to be more than enough for the vast majority of people. Those on the heavier side may benefit from just a slightly higher dose based on your bodyweight. Now with that being said, when you first start taking creatine, you may actually want to consider bumping up the dose far above this. This is where step 3 comes into play. It takes time for creatine levels in your muscles to gradually increase and fully saturate. Depending on how fast you d like to experience the benefits of creatine, there are 2 protocols you can use. The loading protocol saturates your muscles in 7 days, while the non-loading protocol takes about 3 to 4 weeks. The loading method is advantageous if you d like to reap the benefits as quickly as possible. It s also the protocol I d recommend if you re dieting. The only potential downside of a loading protocol could be some digestive distress from taking so much at once, but this seems to be mitigated if you space out your 20 grams over the day. Step 4: when to take it and what to avoid taking it with to maximize its benefit. So, creatine before or after workout? Well, remember that creatine doesn t have an immediate effect. This means that taking it pre-workout doesn t provide any unique benefit. As for what to take it with, there is some evidence that taking creatine with carbohydrates and protein increases saturation levels more than just taking creatine on its own, but this only really makes a difference during the initial saturation phase. That said, there is a small possibility that caffeine consumption may actually hinder the benefits of creatine. For now, the best recommendations are if you re extremely concerned about the potential interference between caffeine and creatine, ditch regular caffeine consumption as creatine tends to provide greater benefits overtime. Instead, save your caffeine consumption just for times or workouts when you need it the most. But that can be a tough ask for many. In which case, a more suitable alternative is to simply avoid taking creatine and caffeine together. But again, research is far from conclusive. Here are the main key points to get the most bang for your buck. Using creatine monohydrate, follow either the loading protocol or non-loading protocol to saturate your muscles and then take about 3g of it whenever you wish every day to maintain it. Then, after a few weeks, there are a few signs you want to look for to see if it s working for you. It won t work for everyone. But don't worry, this is something I m going to cover in a follow up video! All that said, guys, creatine, just like any other supplement, is not magic. It doesn t do the work for you. But when paired with the right training and nutrition plan, can help give you a bit of an edge. And if you re looking for a simple yet effective science-based program you can trust, that shows you exactly how to train and how to eat to transform your body as efficiently as possible, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
Date: 2022-03-14

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Comments and reviews: 10

strong
He is a junkie that probably suffers from mental illness/delusion. It seems like body dysmorphia is really affecting a lot of dudes AND WOMEN lately.
Yep, and this fake natty people are horrible for the sport because it undermines all their efforts to have the physic that they have, even with roids, it's not easy to have a body like arnold, Ulisses, Mike Ohearn and so on but because they lie, all their efforts (training, dieting, focus, consistency, mentality) goes to the drain because instead of a image like steroids are just a part of the process, they still work really hard, diet really hard it goes to they are only like that because they juice.
They are only like that because they have juice. Don't get me wrong, I agree that they put in a ton of work and you need to put in that work to get to their level. but you also need steroids. It doesn't matter how hard you train, diet, focus, etc you will never look like one of those people you listed unless you take steroids or are a 1 in a billion genetic freak like Ronnie pre juice.
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Against
Regarding creatine & hair loss.
There's only one study suggesting a possible indirect relationship between creatine and hair loss in genetically-predisposed individuals (through higher DHT levels. And this study is from a long time ago (2009. Considering how rich the creatine industry is (since it's #1 most popular worlwide supplement, why there's not more studies about this?
Is it that such industries ignore the positive economic impact it would have to disprove such creatine-hair loss relationship?
Or maybe they're afraid to actually confirm that it causes/accelerates hair loss and losing even more money as a result?
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M0bileKeys
For daily creatine, once you are past the saturation point, are you supposed to take the 3g all at once or take a little throughout the day? For example, my creatine monohydrate comes in 1. 25g capsules, and usually I would (when I was taking 5g) have one with breakfast, 2 around my midday workout, and one before bed. Is it better to take it all at once instead?
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sport
Will creatine monohydrate saturation hinder aesthetic fat loss goals? Not concerned about weight loss only fat loss, and concerned that the water weight will prevent the abs from showing. Trying to melt off fat before summer but interested in the strength benefits that creatine mono provides.
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DoomStomper
Great info! Thank you! As a 44 yr old woman I m having a hard time building muscle again. Feels like I m at a plateau. Started creatine and stopped after a week. Making me so bloated all day & burping while asleep. It was horrible. But I need them gains! Fackkk!
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haskins6390
About the caffeine and creatine taking them together. You said avoid taking them together is that meaning in the same day or would I be ok if I drink coffee in the morning and work out over 8 hours later at night with creatine?
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Jon
Hello, after heavy pull-ups, my biceps shifted a little down, it looks like an injury to the long biceps tendon, please tell me how you can cure this and return the biceps to its original position, thanks in advance
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Rounak
Very well said bro about this topic and about how to use creatine to build muscles and keep it up and keep training hard and be strong always and stay safe and stay healthy and be positive and happy always
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Talk3rs
Just one question from a person, who never took it, but thought about it - does it help longterm with building muscle or does it have only short term effect (better water saturation)
Thanks a lot!
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Feykwar001
I've been taking 3g of creatine for 3 days, but after watching I want to switch to the saturation method of taking 20g a day can I do that or should I just stick to 3g, pls answers.
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