Taking creatine is basically one of the most popular supplements in the fitness world. However, before you start taking it, there are a few simple things you must know about that can help you use it correctly and avoid confusion if any. Here are the five simple things you should know before you are starting it.
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1. Muscle Growth and strength
Many studies indicate that creatine monohydrate supplementation increases gains in strength, high intensity exercise performance, and muscle mass during resistance exercise training. Creatinesupplements are more effective for increasing muscle growth in both younger and older individuals compared to resistance training.
2. You Don’t Need a Loading Phase
Many people think you have to take a large loading dose for the first week to make creatine work. This is not necessary. Loading just fills up your muscle stores faster usually within five to seven days. If you skip loading and take a small daily dose instead, you will reach the same muscle saturation in about three to four weeks.
3. Weight Gain in the First Week Is Normal
It is common to see a slight increase in weight on the scale after starting to take creatine. This is not fat gain. Creatine basically pulls out water into your muscle cells, which increases muscle water content and can add a small amount of weight. This is a normal and expected response and it actually reflects that the creatine is working the way it should.
4. Stick to Plain Creatine
There are many fancy versions of creatine sold in the market with big claims, but plain creatine remains the most researched and most effective form available. It is affordable, safe for long term use and backed by decades of scientific studies. Unless you have a specific reason to try another form there is no strong evidence that other versions work better.
5. Taking it regularly
People often worry about the best time to take creatine, but there has been done some research that shows that taking it regularly every day is more important than the timing. Whether you take it before or after a workout, the most important thing is not to miss a dose.
Creatine is one of the safest and most well tested supplements out there and using it doesn’t have to be complicated. Just remember the basics that it helps your muscles work harder, a little water weight gain is normal, stick to plain creatine and most importantly take it daily without skipping.
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