Creatine: How to Use Effectively
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Product Examples: Creatine Monohydrate, Creatine HCl, Micronized Creatine
Purpose
Enhances strength, power output, and muscle cell hydration. Proven to support performance in high-intensity, short-duration activities.
How to Take
- When: Daily, ideally post-workout or with a meal
- How Much: 3–5g per day (loading phase optional: 20g/day split into 4 doses for 5–7 days)
- How: Mix with water, protein shakes, or carbohydrate-rich drinks to support absorption
Who It's Best For
- Strength and power athletes (e.g. weightlifters, sprinters)
- Endurance athletes during heavy training blocks
- Vegetarians/vegans with low natural creatine stores
Pro Tips
- Consistency: Daily use is key; cycling isn't necessary for benefits
- Stacking: Combine with protein post-workout to maximize recovery
- Hydration: Increased water retention means more fluid intake is recommended
FAQs
|
Question |
Answer |
|
Is creatine safe? |
Yes, well-studied and safe for long-term use when dosed properly. |
|
Do I need a loading phase? |
Optional — speeds up saturation, but daily use achieves the same outcome over time. |
|
Will it cause bloating? |
Some may experience mild water retention, mostly in muscle tissue. |