Creatine Q&A

Lately I have been seeing floods of questions about creatine, and it seems as though there is still some confusion out there about this supplement – what it does, how to take it, when to take it, how much to take, and the effects of taking it.

Creatine is a phenomenal supplement that has revolutionized the sports/fitness industry and really is a foundational supplement in many opinions including my own. A simple must for gaining more lean muscle mass to burn more fat!

So what do ya say we take a look at some for frequently asked questions about creatine to see if we cant clear up these muddy waters eh?

 

Creatine Q&A

 

Q: What Creatine Do You Recommend Coach Todd?

A: I am currently really liking MusclePharm’s Creatine. It uses a awesome blend of 5 different types of creatine including creapure which is the purest form of creatine monohydrate. Here is a short blurb from bodybuilding.com about the creatine complex that makes me really like this product:

“The diverse creatine complexes deliver different benefits. These complexes’ varying speeds of absorption help your muscles immediately benefit from their effects, and this continues for a length of time. This helps the body to grow and recover.* With increased absorption comes a rapid increase in the intracellular pool of phosphocreatine in skeletal muscle. Through this process, your body rapidly regenerates ATP, a cell´s energy source.*

The Creapure we use is the purest form of creatine monohydrate. It serves as the immediate reserve for ATP during exercise, helping increase training capacity as well as muscle mass.*”

I personally have seen great gains in muscle size and definition from the use of MusclePharm Creatine!

If you want to try some out, bodybuilding.com has  a KILLER deal on the stuff where you can buy 2 get 1 FREE! Its extremely affordable and the review for this product are out of this world.

Check it out Here

 

Q: Will Creatine Make Me Gain Weight?

A: Quite possibly yes, but not so much in a bad way. See what is going to happen when you start taking creatine is that you are going to be increasing your lean muscle mass (which weighs more than fat).

But something else that happens when taking some forms of creatine, is that you tend to retain a little water. The reason for this is that creatine will draw water into the muscles from your body to help in the repairing of muscle tissue. Some people get a little bloated, but there are options like Kre-Alkalyn (which is a pH buffered creatine) where you wont reatain any water.

So the simple answer, yes you could gain weight. “Is it going to cause you to gain fat” is the real question you should be asking, and the answer to that is no.

 

Q: How Much Do I Take?

A: Follow the directions on the product label ALWAYS!

Some products base it on your weight, so dont. some have you take it at certain times while others dont specify.

With my MusclePharm creatine there is 3 scoops per 5g serving. For a guy my size who is about 175lbs-190lbs, 10g per day is a good dose.

 

Q: When Should I Take It?

A: Again, if the product specifically tells you, then use as directed by the manufacturer. If not, then I have experienced the most benefit by taking creatine at two specific time to maximize recovery.

My first 5g dose I take 15 minutes prior to my workout and mix it in with my pre-workout drink. This allows the creatine to get right to work and aid in the recovery process by the time I am nearing the end of a workout.

My second 5g dose I take with my casein protein shake about 30min to an hour before bed so that the creatine can help my muscle recover during rest.

 

Q: Should I Do A Loading Phase?

A: Depends on the product. Read the directions carefully because some require a loading phase while others dont.

 

If you have any additional questions that you would like to add, just post them in the comments below!