The BEST Way To Use Creatine For Muscle Growth (4 STEPS)

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13.03.2022
Jeremy Ethier

Jeremy Ethier

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06.10.2016
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Creatine is an effective and safe supplement to help you build stronger and bigger muscles. But science also reveals that, when it comes to how to take creatine, there’s a specific way to use it (e.g., creatine before or after workout?) to maximize its benefits and save money while you’re at it. Today, I’ll show you how to do just that in 4 easy steps. But before that, what is creatine? And what creatine benefits can you expect? What is creatine? Creatine is a substance we naturally produce and use up as an energy source to power our muscles through the first 10 seconds or so of high intensity activities. Increasing our natural creatine levels through supplementation can provide a significant boost in power and strength during our workouts which overtime has been shown to translate to significantly greater muscle growth. But it’s very easy to waste a bunch of money on creatine without fully reaping its benefits. The first step to avoiding that is to make sure you pick the right type of creatine. Let's reference a 2021 review that analyzed 8 creatine types to determine which was most effective. It also broke down the costs per serving for the different forms of creatine, and found creatine monohydrate to be the cheapest. As it turns out, all 8 worked just as effectively at boosting muscle creatine levels. Meaning? Given that you could save over a dollar every single day from sticking to plain old creatine monohydrate, save your money and stick to that! The next step in understanding how to take creatine is its dosage. What I’d recommend is stick to 3g per day, a little less than the typical scoop size, as that’s going to be more than enough for the vast majority of people. Those on the heavier side may benefit from just a slightly higher dose based on your bodyweight. Now with that being said, when you first start taking creatine, you may actually want to consider bumping up the dose far above this. This is where step 3 comes into play. It takes time for creatine levels in your muscles to gradually increase and fully saturate. Depending on how fast you’d like to experience the benefits of creatine, there are 2 protocols you can use. The loading protocol saturates your muscles in 7 days, while the non-loading protocol takes about 3 to 4 weeks. The loading method is advantageous if you’d like to reap the benefits as quickly as possible. It’s also the protocol I’d recommend if you’re dieting. The only potential downside of a loading protocol could be some digestive distress from taking so much at once, but this seems to be mitigated if you space out your 20 grams over the day. Step 4: when to take it and what to avoid taking it with to maximize its benefit. So, creatine before or after workout? Well, remember that creatine doesn’t have an immediate effect. This means that taking it pre-workout doesn’t provide any unique benefit. As for what to take it with, there is some evidence that taking creatine with carbohydrates and protein increases saturation levels more than just taking creatine on its own, but this only really makes a difference during the initial saturation phase. That said, there is a small possibility that caffeine consumption may actually hinder the benefits of creatine. For now, the best recommendations are if you’re extremely concerned about the potential interference between caffeine and creatine, ditch regular caffeine consumption as creatine tends to provide greater benefits overtime. Instead, save your caffeine consumption just for times or workouts when you need it the most. But that can be a tough ask for many. In which case, a more suitable alternative is to simply avoid taking creatine and caffeine together. But again, research is far from conclusive. Here are the main key points to get the most bang for your buck. Using creatine monohydrate, follow either the loading protocol or non-loading protocol to saturate your muscles and then take about 3g of it whenever you wish every day to maintain it. Then, after a few weeks, there are a few signs you want to look for to see if it’s working for you. It won’t work for everyone. But don't worry, this is something I’m going to cover in a follow up video! All that said, guys, creatine, just like any other supplement, is not magic. It doesn’t do the work for you. But when paired with the right training and nutrition plan, can help give you a bit of an edge. And if you’re looking for a simple yet effective science-based program you can trust, that shows you exactly how to train and how to eat to transform your body as efficiently as possible, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: 🤍builtwithscience.com/your-potential-realized/?utm_source=YouTube&utm_medium=Video&utm_campaign=How+To+Use+Creatine+To+Build+Muscle+%285+Steps%29&utm_term=13%2F03%2F2022 Subscribe to my channel here: 🤍🤍youtube.com/jeremyethier/?sub_confirmation=1

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The BEST Way To Use Creatine For Muscle Growth (4 STEPS)
The BEST Way To Use Creatine For Muscle Growth (4 STEPS)
The BEST Way To Use Creatine For Muscle Growth (4 STEPS)
The BEST Way To Use Creatine For Muscle Growth (4 STEPS)
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Комментарии пользователей:
VISHNU PRANEETH !
2023-01-26 16:13:06

How many days should I use ?

Collin Stuart
2023-01-25 18:15:53

Take creatine before or after working out?

Landon Powelll
2023-01-25 12:22:49

Awesome video thank you

rikymotors ™
2023-01-24 17:00:32

I didn’t understand one thing
If I take creatine and after when the pack is empty I take “all in one” (with carbs proteins and creatine) is it useless?

Pizza man
2023-01-24 14:15:24

so when do you stop taking the 3g doses per day after loading

t1mh0pe
2023-01-23 08:41:37

Could you link to Trexler's analysis? Can't seem to find it.

Tim 119
2023-01-23 06:49:18

How many per days ? 20g or 5g ?

travelingmoreno84
2023-01-23 04:43:24

I just bought some creatine today and I want to lose weight but build strength and muscle at the same time is that possible?

Rick Phillips
2023-01-23 00:23:21

If you go with creatine! If you do manual labour understand you have to drink so much water ! I'm saying 10pints a day plus ... depending on how hard your working and sweating! Those who have jobs at desks you only need to increase your water intake by 3/4 pints a day! Training on creatine with deficit off water is just a big no !

Caleb
2023-01-22 11:29:20

I’m 225 pounds how many grams should I take ???

Michael Reis
2023-01-21 15:03:29

My calculator says .03x 170 is 5.1

Add SoySauce
2023-01-20 04:48:31

Wow thank you!

Octanedo
2023-01-19 23:20:15

Creatine causes hair loss be careful boys

Josh Backhouse
2023-01-19 18:55:58

What if I take 15-20g everyday for the foreseeable future will this be less beneficial in terms of muscle growth, or just costly?

fartabites
2023-01-19 17:51:26

I am mostly Changed my life. I will never eat the same ever again. "Unless you physically trip and your face lands in a box 4.fo/stacking 4.Fo/stacking of donuts, there is no such thing as a 'slip'." Get that mind set and you'll win again and again. about:invalid#zCSafez about:invalid#zCSafez

justin stockl
2023-01-19 00:47:20

0.03 x 170 = 5.1g

Justin Anderson
2023-01-18 10:16:51

I don’t take anything but protein

cooljtoosaucy
2023-01-17 20:12:55

Romans 10:9 (KJV)
that if thou shalt confess with thy mouth the Lord Jesus, and shalt believe in thine heart that God hath raised him from the dead, thou shalt be saved.

Safii Remnaha
2023-01-17 09:40:13

Trust me guys you don’t need .. the only way to build muscle, 5 days workout..2dats rest..120 G of protein + 30 G protein powder..

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