Creatine is a naturally occurring substance that is stored in the muscles and used as an energy source during high-intensity activities. It is commonly used as a supplement by athletes and bodybuilders to improve athletic performance and increase muscle mass.
Key Findings
- Creatine is a naturally occurring substance that can be used to improve athletic performance and increase muscle mass.
- Creatine works by increasing the muscles’ phosphocreatine stores, which aids the production of ATP (adenosine triphosphate), the primary source of energy for muscle contractions.
- Creatine can also help improve recovery after exercise and prevent muscle damage.
Recommendations
- Start with a loading phase of 20 grams per day for the first 5-7 days.
- After the loading phase, reduce the daily dose to 3-5 grams per day.
- Take creatine with food to help deliver the nutrient to your muscles faster.
- Start slowly and gradually increase the dosage over time.
According to science-based research, creatine has several benefits for people starting at the gym.
Helps muscle cells produce more energy: Creatine supplements increase the muscles’ phosphocreatine stores, which aids the production of ATP (adenosine triphosphate), the primary source of energy for muscle contractions.
Improves recovery after exercise: creatine allows athletes to recover faster between bouts of exercise, such as fast running or weight lifting, which allows them to run faster or complete more repetitions with a given weight.
Helps prevent muscle damage and enhance recovery process: Research suggests that creatine supplements may help prevent muscle damage and enhance the recovery process after an athlete has experienced an injury.
It’s important to note that creatine can cause stomach discomfort if consumed in large amounts at once or on an empty stomach, or if taken alongside caffeine.
How to Get Started
Step 1: Start with a loading phase – Take a higher dose of creatine, usually around 20 grams per day, for the first 5-7 days. This can be split into 4 doses of 5 grams each, taken throughout the day.
Step 2: Move to maintenance phase – After the loading phase, reduce the daily dose to around 3-5 grams per day, which will help to maintain the creatine levels in your muscles.
Step 3: Take with food – Always consume the creatine supplement with a healthy snack or meal as it will help to deliver the nutrient to your muscles much faster, this is due to the insulin spike caused by the food which helps cells absorb the nutrients faster.
Step 4: Start slowly – Gradually increase the dosage over time and monitor your body’s reaction to the supplement.
It is also important to note that creatine should be taken under the guidance of a healthcare professional and should be avoided by individuals with kidney disease or pregnant or breastfeeding women.
Success Criteria
There are several ways to determine if creatine is working for you. One of the most common indicators is an increase in muscle strength and size. You may also notice an improvement in your athletic performance, such as being able to lift heavier weights or run faster. Another way to gauge the effectiveness of creatine is to track changes in your body composition, such as a decrease in body fat and an increase in muscle mass. Additionally, you can monitor your energy levels and recovery time, as creatine can help improve both.
Ultimately, the best way to know if creatine is working for you is to track your progress over time and see if you are experiencing any of the benefits associated with creatine supplementation.