I took CREATINE for 30 Days | Transformation & Tips

I Took CREATINE for 30 Days | Transformation & Tips

For the past 30 days, I've been taking creatine monohydrate. When I started this challenge, I weighed in at around 184 pounds. At that point, I hadn't been lifting much. Today is July 17th, so it's been the past month that I've been on this routine. Most gyms in Maryland have been closed, or if they are open, they are not at full capacity yet. Therefore, a lot of my movements have been biometrics, calisthenics, and a ton of cardio. This setup made it challenging to track numbers for compound or Olympic lifts like the bench press, squat, or deadlift.

Experience with Creatine in College

Back in college, I took creatine as one of my main supplements along with protein while playing football. It's been several years since I was consistently taking creatine, so I decided to give this challenge a shot and track my progress over 30 days. I aimed to see what type of gains I could achieve, whether in muscle mass, weight, or overall strength. Over a 30-day period of consistency, I was hoping for a positive change in my body aesthetics.

Benefits of Creatine

Recently, there's also been evidence linking creatine to positive brain function, especially in people who are vegan or vegetarian since they might not get enough creatine from protein sources like meat. Creatine is said to help with brain function and memory, thus helping you operate more efficiently in your daily activities.

Why Creatine Monohydrate?

I recommend using creatine monohydrate as it is the most studied creatine type available. It has been researched for decades with mostly beneficial results and very few side effects. Optimum Nutrition is a well-respected brand I chose because it lists banned substances in their products and maintains clean quality. However, any brand of creatine monohydrate should work similarly well.

My Routine

I found it easiest to mix creatine with my protein shakes. While many suggest a loading stage of 10-20 grams during the first week, research shows that it may not provide much additional benefit. Therefore, from day one to day 30, I only consumed 5 grams of creatine daily. On days I didn't work out, I mixed it into smoothies, yogurt, oatmeal, or even coffee.

Training and Diet

Because of quarantine restrictions, I had to rely more on calisthenics, plyometrics, and lighter dumbbell movements. Despite this, I was able to gain noticeable improvements. I started at 184 pounds and weighed in at 192 pounds by day 30. This weight gain is attributed to a combination of creatine, diet, and a higher food intake aimed at putting on more muscle.

Important Tips

For anyone taking creatine, it's crucial to drink a lot of water. Creatine aids in water retention in your muscles, making them appear more swollen while also becoming stronger.

Results and Conclusion

Although I was not able to lift heavy weights due to the gym closures, I still saw significant gains in muscle mass, particularly in my arms, chest, and back. Anyone considering creatine should note its benefits for muscle recovery and strength gain, especially when combined with proper diet and consistent workouts.

I hope this article provides useful information and encouragement for those looking to start a creatine regimen, even under limited workout conditions.

Keywords

• Creatine monohydrate
• Muscle mass
• Brain function
• Vegan benefits
• Optimum Nutrition
• Loading stage
• Calisthenics
• Plyometrics
• Quarantine workouts
• Water retention

FAQ

Q: What type of creatine is recommended?
A: Creatine monohydrate is highly recommended as it is the most studied and researched form of creatine, showing mostly beneficial results with minimal side effects.

Q: Is the loading stage necessary for taking creatine?
A: No, the loading stage is not necessary. Research and personal experience suggest that a consistent intake of 5 grams per day is effective without the need for initial loading.

Q: How should I consume creatine if I don't take protein shakes?
A: Creatine can be mixed with smoothies, yogurt, oatmeal, coffee, or water. Just make sure to stir it well if taking with water.

Q: What are the benefits of creatine for brain function?
A: Creatine has been linked to positive brain function and improved memory, particularly in individuals who are vegan or vegetarian and may not get enough creatine from their diet.

Q: How important is water intake when taking creatine?
A: It's very important to drink a lot of water while taking creatine as it helps with water retention in the muscles and prevents dehydration.

Q: Can I gain muscle without access to heavy weights?
A: Yes, you can still gain muscle through calisthenics, plyometrics, and lighter weight workouts, as evidenced by my 30-day experience during quarantine.