As the author of the Creatine Report: the Most Comprehensive, Unbiased, Research-based, FREE resource ever written on Creatine – I’ve taken the time to review the scientific literature on creatine and to speak with many of the worlds leading sports supplement experts, so you don’t have to.
I did the same with my Protein Report, which is also a 100% FREE resource you can get here.
If you’re ready to have all your creatine related questions answered in a simple, straight forward, no BS manner – Look no further because I’m about to tell you everything you need to know (and nothing you don’t) about creatine: what it is, how to use it, safety, loading, side effects etc.
All you have to do is listen, learn and apply!
1.What Is Creatine?
Creatine is derived from the amino acids glycine, arginine, and methionine. Skeletal muscle contains 95% of all creatine. The heart, brain, and testes hold the remaining 5%.
2. How Does Creatine Work?
According to David Sandler, the Senior Director of Education for the National Strength and Conditioning Association (NSCA), “Creatine allows you to have a longer and larger work volume. It helps you get one more rep. Supplementation can increase phosphocreatine and creatine stores by 10 to 40%.”
3. Why Does Creatine Work?
According to Jose Antonio PhD, a professor at Nova Southeastern University and the CEO of the International Society of Sports Nutrition, “Creatine serves as a fuel source for rapid exercise through increased phosocreatine (PCr) stores.”
4. Who Should Use Creatine?
According to Jose Antonio PhD, a professor at Nova Southeastern University and the CEO of the International Society of Sports Nutrition, “To date, creatine is clearly the single most effective dietary supplements for enhancing gains in anaerobic performance as well as increasing lean body mass and muscle fiber size.” Jose Antonio PhD.
So, put simply: everyone should use creatine!
5. How To Use Creatine - How Much Creatine Should I Take?
Take 3-6 grams of creatine monohydrate daily for maintenance.
6. Does Creatine Help You Build Muscle?
Yes! Specifically, research has shown that creatine offers these benefits:
- Increases fat-free mass.
- Improves maximal strength (as measured by 1RM bench press).
- Improve muscular endurance.
- Increases anaerobic power and performance (shown in many activities, including continuous jumping, jump squats, knee extensions, and repeated sprints by soccer players).
7. Does Creatine Help You Lose Fat?
Absolutely! Since we know that creatine helps you gain and retain metabolically active lean muscle tissue: Put simply, the more muscle you have on your body, the harder you can work in the weight room, and the more calories you can burn both during and after your training sessions.
Plus, creatine also helps elevate your metabolism more directly, through its hydration properties. "A well-hydrated cell tends to be more metabolic," According to Jose Antonio PhD, a professor at Nova Southeastern University and the CEO of the International Society of Sports Nutrition.
8. How To Load Creatine?
For the fastest possible benefits, take 10 to 20 grams daily for a period of 7 to 14 days.
9. When And Why To Load Creatine?
You don’t “need” to load creatine, as it will work just a well for you after taking it consistently for about 4 weeks. But, when you want fast results, like if you have a completion coming up with a weeks – 2-weeks time frame and you want to maximize your performance.
10. How To Cycle Creatine?
Most people don’t have to worry about this issue. Continual use offers continual performance benefits.
11. Does Creatine Make You Retain Water?
Creatine does help your cells retain water, which is good for performance. But it does give you a higher body weight.
So, fighters and other weight-class athletes may need to cycle off creatine from time to time. It’s recommend to cycle off creatine 6 weeks before a weigh-in.
12. How Much Water To Drink While Using Creatine?
According to Jose Antonio PhD, “The literature has 4 ounces of water for every 3 g of creatine...give or take!”
13. What Is The Best Type Of Creatine?
Alan Aragon MS (nutritional editor to Men’s Health and consultant to the Los Angeles Lakers, Los Angeles Kings, and Anaheim Mighty Ducks) states, “Creatine monohydrate is definitely the way to go,” Alan Aragon says. “Not only is it less expensive than other forms, it’s actually been shown to have better bioavailability.”
14. Is Creatine Safe?
According to Jose Antonio PhD, "creatine is perhaps THE most studied ergogenic aid in history. Plus, the science clearly shows that there are no harmful side effects of creatine supplementation."
15. Does Creatine Cause Cramps?
No! Jose Antonio PhD describes another study performed during one season of NCAA Division IA football training and competition, “it was discovered that creatine users had significantly less cramping; heat illness or dehydration; muscle tightness; muscle strains; and total injuries than nonusers. Thus, even for athletes who are well-trained, it is clear that regular creatine consumption does not cause harm, and in fact may have a protective effect against certain exercise-related issues.”
16. Is Creatine Safe For Teenagers?
Yes! It’s 100% safe! In fact, creatine has been shown in the research to improve strength and performance in teenagers who were already in shape and highly trained for their sport.
17. Is Creatine Safe For Women?
If you’ve read any of the answers above, you now that know creatine is 100% safe for everyone. And, you also now know that it’s scientifically proven to work for everyone.
That said, women looking to get stronger and build a leaner, more athletic looking body should take creatine.
If you enjoyed this information on creatine, I invite you to check out The Protein Report: "All your protein questions answered."
I am a Pro Rugby player and I weigh 198 pounds. But the thing is I am 17 and have troublesome stomach fat. I already have a lot of muscle on my body but I want to quickly lose that bugging stomach fat. I have purchased some creatine and have been using it foe nearly 2 weeks now. How long will it take for me to lose about 2 stones of fat (with a low calorie diet)?
I have completed my 6 month in workouts and i need a good creatin on my lean body...
Quick question: How does creatine effect those of us with diabetes? I've heard it increases insuline which not what I need.
i want to increase my weight, what should i do?
pls reply its urgent.
hello, wonderful article.. I was wondering if the picture of the woman holding the tub is copyrighted or if I could use it? thank you
Studies have shown taking creatine causes increased conversion of Testosterone to DHT which in turn causes hairloss.
good im getting a bit to hairy anyways.
I've heard and read thos too. I've also read many people complain of the hair loss.
Do you guys really want to take creatine advice from a website that sells it?
Is Creatine safe for a 13 yr at 90 lbs that works out? Would it interfer with there hormones? And what amount would be safe for him?
good and best diet for body weaight and muscle boost
I understand that creatine is safe for women, but should women take a smaller dose since they tend to be smaller than men?
I would still recommend 3g of creatine per day. This is at the lower end of the recommended amount.
Great article! Creatine needs to be more widely known for its benefits. I can't tell you how many times people have found out that I use creatine and think it's a steroid or a stimulant.
But, what it is MADE from? Kind of a Plant-Animal-Mineral question. :)
are there side effects? well for me it causes intestinal distress. it works but it rips me up. i was real sick , stopped the creatine and got better. so my loss. i would like to try a new patch that is available with creatine in it but i dont have the funds right now.
Finally some proof for all my skeptics in and out of the gym because of my use of Creatine and the physique I have attained.