Creatine Dosing and FAQ’s
Creatine is one of the most researched and legitimate supplements on the market. Still, there seems to be a lot of confusion as to how, when, and why to use it, and what to use it with. Hopefully after this brief report you will have a better understanding of Creatine and if it fits in your program. You will also be able to dispel myths that you may have heard in the past about Creatine. Prepare to get brain swole.
What is it and why use it?
Creatine is the coming together of the amino acids glycine, arginine, and methionine. So itself is not an amino acid, but the production of it requires amino acids. It is already occurring naturally in the body and you can also increase it with the addition of certain foods and supplementation.
Creatine acts in many different ways and provides positives to different processes ranging from faster regeneration of ATP, which is great for short burst energy, to cell volume that can increase protein synthesis. There is evidence it helps aid in faster recovery and general training performance overall.
It is cheap, researched, and bang for your buck one of the best supplements you can get.
How do I get it in the body?
Creatine transport happens on a daily basis in the body. Everyday you lose and gain a certain amount of Creatine. It is thought that on average your body makes roughly 1 gram per day and, if on an appropriate protein based diet, you can gain roughly 1 -1.5 more grams depending on how much you stuff it away. Food wise, Creatine occurs in the largest amounts in red meats.
Supplement wise you have 3 main choices of Creatine supplementation.
Creatine Monohydrate (CM)
Creatine Phosphate (CP)
Creatine Ethyl Ester (CEE)
CP was thought to be the right way to go because the process of transfer for energy uses Creatine Phosphate, however that can’t be directly taken up into the muscle via supplementation, so supplementing with CP is useless.
CEE is supposed to be more efficient at smaller amounts and perhaps easier on the stomach, but overall hasn’t be research enough to say and tastes like ass.
So the winner, by a long shot, is CM. CM is the cheapest and most researched form of Creatine supplementation and thus far nothing has been noted to provide better results.
Loading?
Loading and how to do it is actually very simple. It only became complicated because people don’t understand the difference between faster, better, and needed.
First off, you don’t have to load in large amounts for Creatine to work. You can take smaller dosages over a period of time and increase your saturation level. However, loading it in larger amounts could make you become saturated and have it work faster. The goal of loading is to top out your levels of Creatine storage so that when using your energy stores you tap out less quickly.
There are a LOT of different loading methods out there and maintenance intakes for suggestion. Some of it is based in research and some is based in BS. All you need to know is a few things before we dive into the recommendations.
-Taking large doses at 1 time isn’t needed and could cause you to go running for the bathroom
-You can hit solid saturation levels by just starting out at a normal dosage and the stores get full overtime
-If you are going to go slow at loading you may take longer to feel/notice any effects
-Effects, in general, are not crazy or drug like. That is at best a little more energy, a little more “pump,” a few more reps, and a little better recovery. It also pulls water into the muscle so that “swole” may look a little better too. That is about it though, it isn’t miracle juice.
Dosage and Loading recommendations
Fast: 5g/20 days then 5g per day
Faster: 10g/10 days then 5g per day
Fastest: 20g/5 days then 5g per day
(this can be higher or lower depending on LBM and weight. For example, if female at 120lbs and 18% bf 15g/5 days and then 3g per day may be more than enough and decrease excess water retention if concerned. )
When to take it?
It is best taken around workouts, specifically pre/post-workout. Amount and what with can change based on size, training goals, and dietary program.
How to take it?
You can take it via powder or capsule. The general method is via powder mixed in a shake.
Why would I not respond to Creatine?
There has been research that discusses responders versus non responders. While it isn’t known for sure there can be some various reason why you may not respond to creatine ranging from caffene useage, body fat levels, and just plain genetics.
Possible reasons for non responders:
-Possible correlation from more type II fibers
-Possible correlation between higher body fat percentage and creatine supplementation not working
-Possible that diets already so high in meats and protein just don’t notice effects based on an natural higher level of creatine
-Possible that caffeine usage could impede results.
Water retention?
Creatine draws water into the muscle. It shouldn’t really cause a negative effect much in the aspect of look, if anything it should help your “swole.” However, if at higher BF levels that “swole” turns into a look of “bloat” because you lack definition.
It is also going to increase physical scale weight. This shouldn’t be a concern unless you are freaking out over the scale in general or need to make weight for class.
Man or woman?
Both men and women can benefit from Creatine usages.
Is it safe?
Thus far there have been few problems reported with Creatine other than upset stomachs (from high dosing) and water retention. In short, don’t do anything stupid or that is not recommended and you will be fine.
Is it steroids?
No, not even close, not at all.
Will putting it in any liquid such as hot water or orange juice destroy its effects?
No.
Should I use Creatine if on a fat loss diet?
No problems with doing that, and as you could see their can only be benefits.
Click below to grab some Creatine!
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