Many of you might be thinking that how to take creatine monohydrate for best results while others might be thinking when is the best time to take creatine supplement. Well, this question is not new in fitness and health industry, and this has to be asked enormous times on sites like Reddit, Yahoo Answers, Quora and many forums also.
Why because creatine is the best bodybuilding supplement for muscle growth and strength available in the market and it’s one of the highly researched supplements in the past decade. So it’s not strange to see so many questions and doubts in both men and women mind about this popular product.
No matter you are doing bodybuilding, weight training, or you are an athlete. Creatine will not let you down and give you the best results provided you do your regular workout routines and take high protein diet. This is very crucial if you want to increase muscle mass, size, and overall body strength.
Creatine is one of the heck gem of product which you must have to yourself because there are many benefits of creatine monohydrate supplement, and you must not neglect the potential of this product both regarding strength increase and muscle gains.
Since this product is so popular that many people started to ask what are the side effects of creatine monohydrate supplement and this is completely natural to ask if you ingest anything thing in your body.
However, apart this many men and women who have just started to take creatine powder or planning to get started have hundreds of question in their mind about
- How to take creatine monohydrate for beginners
- How to take creatine powder for better results
- How to take creatine powder for bodybuilding
- When is the best time to take creatine powder
- When is the best time to take creatine before or after workout
Well if you in the doubt when to take creatine before or after workout then previously I have written a complete and in-depth, article explaining about this which you are read below
You can see in the above set of questions which arise in both men and women mind about how to this product and when is the best time. So I thought why not write a complete guide which discusses this major topic about creatine supplementation.
And I am sure that you will love this and I would be able to clear all the hype and doubts from your mind so that you can reap the benefits of this excellent muscle building supplement.
How & When is the Best time to take Creatine Monohydrate Powder for Best results
I will explain each of this one by one so let’s see how to take creatine monohydrate supplement.First of all, Creatine can be taken in two ways with creatine loading and creatine maintenance phase.
How to Take Creatine Monohydrate Powder For Beginners & Bodybuilding
Creatine Loading Phase
Creatine loading means, you take a certain amount of creatine four times in a day for 5 to 6 days. For example, the recommended dose to take creatine 20 grams per day during the loading phase.
So, if you are taking 20 grams of creatine which I recommend then don’t just take it at one go this might cause some stomach distress and especially for beginners who have never supplemented with creatine powder before.
What you can do here is take 5 grams of creatine with morning breakfast, 5 grams early afternoon with lunch, 5 grams in the evening, and finally 5 grams with your dinner. This is the best routine to follow during your creatine loading phase which will give you the best results.
Never exceed more than recommended 20 grams of creatine during loading phase at max you can load 25 grams of creatine not more than that.
“Remember excess of anything this is bad”
The above quote is applicable both for beginners and those who are doing bodybuilding. Instead, this should be the rule of thumb if you are planning to do creatine loading phase.
The reason why many nutritionist and sports experts advises to do creatine loading cycle is that you body get saturated with creatine much faster, and you can see the results more quickly.
But here is a word of caution for beginners who have never tried creatine monohydrate or any other food supplements don’t take more than 20 grams of creatine powder per day to be on the safe side.
Why I am saying this was when I started to take creatine I used to get the urge to take one tablespoon more because I want to build muscle really fast
And once I took more than 20 grams on the very first day of my creatine supplementation, and you know what I had to take diarrhea medicines, and I was facing stomach cramps.
So I would recommend to all the beginners to never be in the hurry to gulp more creatine monohydrate to see very fast results. You will get the ultimate results, and you don’t have to cross the limit of daily recommended dose of 20 grams of creatine during the loading cycle.
There is really no point to passing this recommend dose, and I know if you are beginner then how excited you are to finish the first creatine bottle to see the results and gain muscle mass and strength quickly.
But there are many research and studies to back this point that taking creatine more than the recommended dose will not give you additional benefits as there is a limit to which our body can store creatine.
So if you are taking more than 20 grams of creatine supplement and by luck, you don’t face any stomach cramping or diarrhea then great.
But you know what any creatine which is excess to which your body is can store will be excreted from your body.
I have seen supplement companies claim that taking XYZ supplements five times a day will gain you 10 lbs of lean muscle mass or take ABC supplement for four times a day will help you to lose weight in a week.
Do you believe in that, actually I don’t these are all the hype which are created by the supplement companies to sell more products and make more money, and I don’t want you to lose hard earned money.
Why I am insisting on this point because of beginners no matter they are men or women, want quick results, and they are ready to take any product which these companies claims to give exponential results and most of the time the end up wasting a lot of money by buying these products.
Why they buy because these companies want your money they want to get the stock to get out as soon as possible but I don’t want you as my friend to fall for this and lose money.
So now that you know how to do the loading phase let’s see how to go about maintenance phase
Creatine Maintenance Phase
Now after completing the loading phase you can cut down on your daily dosage from 20 grams to 5 grams per day because after loading cycle your body is completely saturated with creatine and now there is no need to take such high doses of creatine supplement.
Maintenance cycle will be more than enough to maintenance the optimal creatine supply to your body, and you can see the best results on a daily intake of 5 grams of creatine monohydrate supplement.
However for beginners who have a little doubt and are afraid to take 20 grams of creatine powder from the day one which I was eventually.
The best way to take creatine for beginners, start by taking 5 grams and continue to take this dose daily and you will see the best results which having to worry about loading phase or cycle.
This is what I did, and the results were great since I was a beginner to bodybuilding and weight training and I never tried any supplement before that so that hesitation was natural.
How to Take Creatine Monohydrate For Beginners
If you are beginner, then you might get confused how which to choose whether to go for loading cycle or not. Then I have given ample explanation that if you are not comfortable with loading phase, then you can start straight from Creatine maintenance dosage of 5 grams per day from the very first day.
However, by opting for loading phase, you will see the results within 4 to 5 days whereas if you choose 5 grams per day which I recommend for first-time users, you will see the results in 2 to 3 weeks for sure.
After you muscle cells get completely saturate with creatine then you don’t have to worry about either of these you just have to take your normal dosage of creatine, and you will see great muscle gains and strength increase.
Is it necessary to do Creatine On and Off Cycle
No, it is not necessary to do off Creatine cycle you can take 5 grams of recommended dose without any problem as research has shown that there is no evidence of superior muscle and strength increase if you do creatine on and off cycle.
Why people fall in this myth is that our body get used to the things which we provide them regularly, and they think that your creatine will do the same, and your growth will get disrupted.
But this is not true instead from my personal experience I tried to go off from creatine for one month, and I drastically saw my weight going down with little strength decrease. So I would say that you should continue to take 5 grams of creatine monohydrate supplement So that you don’t stop your muscle growth and strength increase.
How to Take Creatine Monohydrate for Bodybuilding
If you want to do bodybuilding, then I would advise you to take creatine with other protein supplement like whey protein because Creatine monohydrate is not a protein supplement.
It’s an aid which helps to increase your strength and training intensity and with proper protein intake you can see tremendous muscle gains.
This is most important for beginner bodybuilders who don’t know about bodybuilding supplements and they think that creatine is a protein supplement, No creatine is not a protein supplement it’s an amino acid which is produced naturally in human body.
Additional, sources of creatine are beef, pork, meat, and chicken, etc.
Bodybuilding is an extreme sport in which you have to build the complete body muscles to it’s fullest potential and to build muscle you need to take protein.
So for those who want to take creatine for bodybuilding must supplement with other protein supplements to see the best results regarding both drastic muscle mass gains and strength boost.
What to Mix Creatine With for Best Results
You can take creatine with warm water or grape juice or any sports drink like Gatorade. You must take Creatine powder with any drink which is carbohydrate rich.
What this does is when you take creatine with any fast acting drink which is good source of carbohydrates.
Glucose is released into your blood stream which when broken downturns glucose into insulin which accelerates the supply of creatine supplement to your muscle tissues, and this will give you the best results which will result in more muscle tissues.
Can I take Creatine Monohydrate Powder With Water
Yes, you can take your Creatine powder with water, but here I will recommend you to take it with lukewarm water as it helps to dissolve it quickly.
What about with cold water, there is no problem to take your creatine powder with cold water, but it will take very long to dissolve it completely even if you take micronized creatine monohydrate supplement.
So I would advise you to take creatine powder with lukewarm water since it dissolves the supplement fast.
When is the Best Time To Take Creatine Monohydrate For Best Results
Oh Gosh! So many questions but I want to make this an ultimate guide about Creatine supplementation So I have to answer this one also.
Here we go, You can take creatine whenever you want there is no study and research which shows that taking creatine before or after the workout will give the best results.
No matter you do loading phase or start with maintenance phase your body will ultimately get saturated at some point of time, and the creatine supplement will be there in your body whenever it requires.
This is a big debate about should I take creatine supplement before or after workout and because of this I have written a great article which will give you more in-depth explanation about when is the best time to take creatine supplements
Over to you:
I hope you loved this ultimate guide about how & When is the best time to take creatine supplement the please share with your friends on facebook and twitter. I think that this will flush all the myths and hypes which are revolving around creatine usage especially for beginners.
Please share your thoughts in the comment section below and if you want to ask us anything about creatine monohydrate supplement the feel free to ask your doubts and question below and we will be glad to help you.