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What is Creatine?
Different Forms of Creatine Supplements
- Creatine Monohydrate – Most studied and widely used form, creatine monohydrate is best suited for strength gains, endurance, and muscle mass.
- Creatine HCL – Highly soluble version that is less stomach-intolerant and requires lower dosage than monohydrate.
- Buffered Creatine – Designed to reduce potential bloating and improve absorption.
- Micronized Creatine – Powder version that is finer in texture and achieves maximum solubility and blendability.
- Creatine Blends – Some supplements combine creatine with other ingredients like amino acids, electrolytes, or nitric oxide boosters for additional performance benefits.
Why Use Creatine?
- Increased Strength and Power – Creatine enhances the body's ability to produce energy rapidly, leading to improved performance in weightlifting, sprinting, and other high-intensity exercises.
- Muscle Growth – Repeated creatine intake is the reason for increased muscle protein synthesis and water uptake by the muscle fibers, resulting in growth and density.
- Improved Recovery – Creatine reduces the damage and soreness to the muscles, resulting in faster recovery from workout.
- Increased Brain Functioning – Studies confirm that creatine increases cognition, memory, and concentration of the mind, especially during heavy physical or mental exertion.
- Increased Endurance – Athletes who engage in high-intensity exercise experience enhanced endurance and reduced fatigue.
How to Take Creatine for Maximum Results
- Loading Phase (Optional) – Some like to load up initially with a loading phase, taking 20g of creatine per day (in 4 doses) for 5-7 days. This is to rapidly saturate the muscles.
- Maintenance Phase – After loading, or if you prefer to prevent it, take 3-5g of creatine per day to maintain optimal levels.
- Optimal Time to Take Creatine – While creatine can be taken at any time, studies suggest taking it with a carb source after workout maximizes absorption.
- Blending Creatine – It can be blended with water, juice, or protein shakes. Micronized creatine blends better and has minimal texture.
- Hydration is Key – Since creatine pulls water into the muscle cells, hydration is critical in order to avoid cramping and achieve effectiveness.