How to Take Creatine: 4 Beginner's Tips
It is often associated with muscle heads, gym bros, and bench-hogs, creatine used to be something that was talked about like it was some sort of secret weapon that was really only for powerlifters, bodybuilders, and other hardcore strength athletes.
Today, however, the secret is definitely out and athletes of all types — from fitness fanatics to weekend warriors and everyone in between — take creatine to get more results from their training.
Now, to be clear — creatine isn't a shortcut to results. If your nutrition and training aren't in order, the incredible benefits that the powerful supplement provides will be far less than if they were. In simpler terms, you can't spend your afternoons on the couch washing down potato chips with soda pop and expect to see results from taking creatine.
Results take time, hard work, and dedication, but with the right supplements — like our CreActive creatine powder — you can provide your body with the support it needs to boost performance and speed up recovery so you can hit your goals sooner rather than later.
If you're new to the exciting world of creatine but don't know where to start, you're in the right place. In this post, we're talking about all things ~creatine~ to uncover its many benefits and the best tips on how to take it.
Creatine For Newbies: Everything You Need To Know
Let's start at the top — what is creatine?
Despite what you might think, creatine isn't some super-chemical made from gamma-radiation created by a mad scientist to produce hulk-like effects. Nope! It's actually an organic acid found naturally in food, existing in significant quantities in meats like seafood and red meat, in particular.
You see, creatine is nitrogenous, which simply means it contains nitrogen and is made from a combo of three amino acids (aka the building blocks of protein):
In most abundant food sources, the organic acid is also made naturally in our bodies, with approximately 95 percent of it stored in skeletal muscle, where it exists as creatine phosphate.
The remaining 5 percent can be found in your liver, kidneys, and brain.
Outside of diet, many people like to supplement with creatine to boost their creatine stores. In fact, over the years, it's become one of the most used supplements on the planet. Why do people love creatine so much, you ask?
Well, for many reasons, but more specifically, the reason why creatine has such a large cult following is that the more you consume it — whether that be through supplementation or nutrition — the more will be found in your muscles. And if you have more creatine stored in your muscles, your body will have quick and easy access to it for fast, high-intensity movements, like powerlifting or sprinting.
OK — What Are The Benefits?
If you're trying to get bigger, stronger, and lift heavier, creatine just might be what you need to reach your goals.
Supplementing with creatine has been shown to increase the concentration of creatine in muscles significantly. Remember how we mentioned that the creatine phosphate found in your muscle can act as a phosphate donor? Well, your body's energy currency — a little molecule known as Adenosine Tri-Phosphate, or ATP for short — uses phosphate to power certain cellular processes whenever you need it.
When you exercise, ATP is broken down to Adenosine Di-Phosphate (ADP), where it loses one of its phosphate molecules. The loss of this phosphate essentially provides energy to power your cells during strenuous bouts of physical activity.
Other than providing your body with the energy it needs to power through a tough workout, some of the other popular benefits of creatine include:
- Enhances your athletic performance
- Reduces post-workout fatigue
- Improves overall recovery
- Prevents age-related muscle loss
- Protects your brain
- Increases muscle mass, strength, and endurance
- Reduces risk and severity of an injury
Tips For Beginners: How To Take Creatine
There are many different forms of creatine to choose from on the market, but not all brands use the same quality of raw materials or even follow the same manufacturing standards. Not to mention there are a few ground rules you should follow when taking creatine to ensure its efficiency.
With that in mind, if you're new to the exciting world of creatine, here are a few tips to keep in mind:
Tip #1: Stick With Creatine Hydrochloride
Did you know that there are many different types of creatine supplements that are easily available on the market? Yep, it's true. And while creatine monohydrate is the most commonly used form, creatine hydrochloride (HCl) has gained quite a bit of hype over the years — and it's easy to see why.
Not only does creatine HCL have all the great benefits of its counterpart, but it has safely been enhanced to improve absorption and stability through the addition of hydrochloric acid at the molecular level. This makes it 38 times more dissolvable, meaning that it's much more easily absorbed and available in your body to be used when needed.
Some of the advantages of taking creatine HCL over creatine monohydrate include:
- Less fluid retention
- Less bloating
- Less risk of cramps
- Less risk of stomach upset
- No need for a loading phase (smaller serving size)
For the best creatine on the planet, look no further and try BioHealth's CreActive —where the King of performance ingredients meets a couple of worthy adversaries.
The best creatine hydrochloride. The best nitric oxide enhancer. The best nootropic.
Perfection for results you can count on. It is made with all-natural ingredients you can trust.
Tip #2: Always Take Your Creatine With Food
Consuming your creatine supplement with a healthy snack or meal is going to deliver the nutrient to your muscles much faster than if you were to ingest it alone. This is due to the insulin spike caused by the food you eat that helps cells absorb the nutrients faster.
Tip #3: Start Slow
It's important that you start with a lower dose and increase based on your training demands. Creatine is safe to take daily, and the recommended dose is 20 grams for beginners. Be sure to read all the ingredients in your formula to understand the potential benefits and side effects.
Tip #4: Timing Is Key
You can consume creatine at any time during the day, but studies show that the best time to take it is right after a workout, along with your protein shake to support recovery and muscle mass. You can also take it first thing in the morning to promote cognitive function.
For an extra brain boost, take your creatine with our stimulant-free nootropic enhanced CreActive, to maximize the mind-muscle connection and increase mental acuity and focus.
A Final Word
Creatine is an incredible supplement with powerful benefits for both athletic performance and health. Whether you're looking to build muscle mass, speed up recovery, or enhance cognitive function — creatine just might be what you need to help you reach your goals.
When looking for a creatine supplement to add to your daily routine, be sure to purchase from an honest and reputable company — like BioHealth.
Here at BioHealth, we combine premium quality ingredients with high-performance formulas to provide you with all-natural supplements that yield the best results.
From creatine and protein powder to meal replacements and superfood supplements, you can always count on us to have what you need to feel amazing, get results, and perform at your best!
Creatine & Creatine Supplements: What is Creatine, Are Supplements Safe | Cleveland Clinic
Creatine supplementation with specific view to exercise/sports performance: an update | NCBI
Physicochemical characterization of creatine N-methylguanidinium salts | NCBI