The BEST Way To Use Creatine For Muscle Growth (4 STEPS)

Creatine is a scientifically proven supplement for building stronger and bigger muscles, with over a thousand studies supporting its effectiveness and safety. However, to maximize its benefits and save you money, it’s essential to use it correctly. Here are four easy steps to do just that.

Understanding Creatine

Before diving into the steps, let's briefly discuss what creatine is and how it helps build muscle and strength. Creatine is a substance our bodies naturally produce and use as an energy source for the first 10 seconds of high-intensity activities, such as sprints or intense bench press sets. Supplementing with creatine can boost our natural levels by about 30%, which has been shown to significantly improve power and strength during workouts, leading to greater muscle growth over time. However, it's easy to waste money on creatine without reaping its full benefits.

Step 1: Choose the Right Type of Creatine

Walk into a supplement store, and you'll find various fancy forms of creatine claiming enhanced absorption or effects. But what does research say?

A 2021 systematic review analyzed eight different forms of creatine, including creatine monohydrate, and found that all were equally effective at boosting muscle creatine levels. The review also highlighted that creatine monohydrate is the cheapest option. Despite marketing claims, no form has outperformed plain creatine monohydrate. Therefore, to save money, opt for creatine monohydrate, ensuring the nutritional label lists only this ingredient.

Step 2: Determine the Right Dosage

Research shows a lower dosage limit that you'll want to meet. Studies indicate that 1-2 grams per day are likely too low, while 5 grams per day is the usual recommendation. However, this may be overkill. A 2018 study found that 3 grams per day is sufficient for most lifters, leading to significant strength increases. For a 170-pound individual, 2.3 grams per day is enough. Thus, sticking to 3 grams per day should suffice. If you are heavier, you may need a slightly higher dose.

Step 3: Consider a Loading Phase

When starting creatine, it takes time for your muscle creatine levels to saturate. There are two protocols you can follow: loading and non-loading.

The loading protocol helps saturate muscles quickly, involving 5 grams of creatine four times per day for a total of 20 grams per day for about a week, after which you drop to 3 grams per day. The non-loading protocol involves taking 3 grams per day from the start, taking about three to four weeks for full saturation.

Both methods are effective, but the loading method is quicker and recommended if you're dieting, as initial weight increases from muscle water storage can skew weight loss results.

Step 4: Timing and Combination with Other Substances

Contrary to popular belief, taking creatine pre-workout doesn’t provide an immediate benefit. There's some evidence that taking it post-workout with carbohydrates and protein increases saturation levels. However, the timing is less crucial than daily consistency.

Research indicates that caffeine may interfere with creatine’s benefits. If concerned, avoid regular caffeine consumption or at least don’t consume it simultaneously with creatine.

Follow these steps using creatine monohydrate: load or not depending on your preference, then take about 3 grams daily, and avoid combining it with caffeine to maximize its benefits.

Keywords

Creatine Monohydrate
Muscle Growth
Supplementation
Loading Protocol
Dosage
Caffeine Interaction

FAQ

Q1: What type of creatine is most effective?

A1: Plain creatine monohydrate is the most effective and cost-efficient form of creatine.

Q2: How much creatine should I take daily?

A2: 3 grams per day is sufficient for most people, although heavier individuals may need slightly more.

Q3: What is a loading phase, and is it necessary?

A3: The loading phase involves taking 20 grams of creatine per day for a week to rapidly saturate muscles, followed by 3 grams per day. It's not necessary, but it helps achieve benefits faster.

Q4: When should I take creatine for best results?

A4: Timing is less crucial than consistency. Some evidence suggests post-workout with carbs and protein may be slightly more effective for initial saturation.

Q5: Can caffeine affect the benefits of creatine?

A5: Some studies suggest caffeine may hinder creatine's performance benefits. It's advisable to avoid simultaneous consumption of creatine and caffeine.