Creatine is one of the few supplements that have been scientifically proven to work, over and over again. With a number of studies available, creatine, especially creatine monohydrate, is undoubtedly the most effective workout supplement available to athletes and bodybuilders and definitely one of the best natural supplements to get big, and increase both strength and endurance. Its other benefits range from increased ATP in the muscles to better brain function, this supplement is one of the few that are known and even recommended. With very few possible side effects (if any actually), creatine is here to stay.
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So, are you looking for the best type of creatine, or a specific product to take, and aren’t sure which one it should be? we’ve put together a list of the best rated creatine supplements to help you make your pick.
Optimum nutrition creatine
This is the top rated creatine powder, and what we consider to be the best micronized creatine on the market, for both men and women. Manufactured by Optimum Nutrition, this creatine monohydrate powder is the right choice for almost anyone who seeks to improve his or her performance. It is unflavored with no artificial sweeteners of any kind. It is recommended to use one serving of one rounded teaspoon which is about 5.25 grams. This serving will give your body a 5g dose of creatine monohydrate to enhance your workout results. The 5g is the recommended dose with creatine. After all, a healthy diet is very important and having a healthy body is a key to it. So, here is what you need to know about the Optimum nutrition creatine.
Features of Optimum Nutrition Creatine
One of the first things you need to know about this powder is that the package contains 600 grams of the best form of creatine – micronized creatine monohydrate. After all, the Optimum Nutrition is made from CreaPure Creatine. All in all, the maximum dosage is taken in conjunction with a healthy lifestyle, a healthy diet and regular training program. However, this doesn’t mean that the result will be the same for different people and different body-types. In fact, the results can vary because of different individual health reasons. Still, what is guaranteed is that you will get more power and more strength.
Additionally, you will have a lot better performance, even if you are into high-intensity exercise. Moreover, what the regular user will get is increased energy levels and your muscles won’t hurt as much. The recovery rate significantly speeds up too. Lastly, it is important to note that the ON creatine minimizes protein breakdown. All of this happens while it enhances the energy reserves in your muscles too. This means that you will achieve perfect results from any workout and you will be satisfied with what you have done. If you take a look at online Optimum Nutrition creatine powder reviews, you will see plenty of satisfied users.
Using the Optimum nutrition creatine
The most important thing you need to know about using the Optimum Nutrition creatine is that it is completely safe. It doesn’t have negative effects on the body and more importantly, it cannot do any damage. You can even mix it into fruit juices or your protein shakes, and still get the results you dream of. What you get is more strength and more power in your muscles to help you achieve your goals. This is, in our opinion, the best creatine to buy for both athletes and bodybuildiers.
MuscleTech platinum creatine
If you want to give your muscles the best creatine available, you simply have to choose the Platinum 100% Creatine. This MuscleTech supplement has been clinically researched and it is why it is the one of the best choices for you. This supplement will help you get a fast enhancement on your muscle cells and their ability to regenerate adenosine triphosphate which is known as ATP. Of course, the ones who informed know that ATP is the most important source of anaerobic energy. The higher your ATP levels are, the more you are able to train. By having high ATP levels you can recover faster and you can train harder. All in all, you will be able to achieve better results in less time which is what we all strive for.
MuscleTech creatine makes sure that your muscles have backup energy sources which can replenish the ATP levels while you exercise. By giving MuscleTech to your muscles, you will build impressive size on your body and you will get the muscles you’ve always wanted. It has already been proven that the subjects who use the same dose of serving as in the Platinum 100% Creatine have gained about 6 pounds.
MuscleTech Platinum creatine features
The most important thing you need to know about the MuscleTech Platinum Creatine is that it is an unflavored product which offers 100% servings of creatine. These servings bring 5 grams of premium and HPLC-tested micronized creatine monohydrate. Also, you will have no negative effects too. It doesn’t contain sugars or fillers. The only thing you get is the highest-quality creatine you can find.
Compared to other products, it is obvious that this one is scientifically superior. It is one of the best I the category because it features creatine monohydrate. If you didn’t know so far, the creatine monohydrate is probably the most researched form of creatine powder in the whole field of sports nutrition. This is exactly why the results are clinically studied and why the heavy –lifting trainers can build around 6 pounds of lean muscles in 6 weeks.
All in all, what you get is improved build strength. Your body will be quite thankful to you if you allow it to achieve the best results it actually can. Anyone who seeks to achieve positive results should go and give their muscles the strength they need. After all, with minimized time for recovery and improved strength- the sky is the limit.
Body Tech creatine
Those who want to achieve better muscle recovery should always look for products that can actually help them get results. Luckily for them, Body Tech Nutrition has plenty of supplements to help do just that, with one of the best being, of course, their creatine powder. With it, the muscle mass and moderate weight can be gained and it is exactly what you need for a better-looking body. Even if you don’t take it on a daily basis, it still helps you achieve great results in no time. Muscle building has never been easier if you ask us. You can mix it with anything, and you will see the wonders it can do for you in no time. From sports drinks to water and shakes, you will not feel fatigue or without energy and you will be able to work hard and play hard too.
A lot of people are worried about odors which can be caused by other supplements, but with this one, this is not the case. Also, you will have an excellent alternative if you really want to stay away from the scheme whey protein products which can be easily found on the market.
Things you need to know about the Body Tech Creatine
Because this product is a dietary supplement, you should use it carefully and according to directions. First of all, you should mix one rounded teaspoon of 5 grams with an 8-12 oz of juice or water. Also, remember to drink it immediately. If you are in the loading phase, remember that takes from one to 5 days. You should use one rounded teaspoon and put it into 8-12 ounces of juice or water. Take it four times daily. If you are in the maintenance phase, which is after the sixth day, you should mix one rounded teaspoon of 5 grams and take it on a daily basis. BodyTech also has very decent, competitive prices and that’s one of the reasons why it’s in our top 3 creatine picks.
Features of the Body Tech Creatine
The first thing you need to know is that you need to have a serving size of one rounded teaspoon – nothing more or nothing less. From the first time using it, you will notice that it is not flavored and that it doesn’t taste like anything, at all. In the whole package, you have around 102 servings which should be quite enough for a very long time. After all, this is an investment worth making. In the end, using it will help you build muscle as well as mass and strength which are nothing but beneficiary. However, remember to use it with a well-balanced diet as well as a good exercise program. It can cause quite a damage to your body if you have a medical condition and you use it without consulting healthcare professionals
Muscletech Creactor
The first thing you need to know about it is that Creactor is a scientifically progressive creatine that makes sure that you have a strong, micro-dose of creatine. During each serving, you get exactly 750mg of 100% ultra-pure, as well as laboratory-tested creatine hydrochloride. This one is also known as creatine HCl. An additional benefit is the 750 mg of creatine which is completely free of acid. It is completely pure and it doesn’t contain acids or salts. All in all, you will have an excellent ration of creatine molecules which will only add benefits to your performance and your body too.
Features of the MuscleTech Creactor
It is very important for a body to have acid-free creatine and creatine HCL molecules. Creactor creatine HCL, in the long run, helps maximize the levels of phosphocreatine and they react with the ATP formed from ADP during your daily exercise routine. This scientifically advanced creatine makes sure that your body gets a potent microdose of creatine which enhances your exercise experience. It is pure and it simply cannot do any harm to your body. Of course, this is true if you have a regular health-condition. If you have serious health conditions it is suggested to talk to a doctor before taking this supplement. Creactor, of course, has had no known side effects.
The most important ingredient found in the MuscleTech Creactor is making sure that your muscle strength is maximized. This would mean that your performance is enhanced and that your muscle size is improved too. All you need to do is invest in it and use it as a supplement of 2 super-concentrated scoops a day. It contains 1.500 milligrams of the two novel forms of creatine. This will get your body twice the creatine compared to other types and you will get twice the energy too.
Things to remember about the Creactor
It is highly unrecommended to use it if you are a person under the age of 18. Also, the same warning goes for the people who are nursing or are pregnant. It is suggested to consult a medical person before you start an exercise program or a diet, with or without using the Creactor.
Body Fortress creatine hydrochloride
Those who don’t know this so far, are yet to understand the miracles that Body Fortress 100% Pure Creatine HCL can offer. It is one of the best products available on the market today. Namely, the Body Fortress creatine hydrochloride was initially designed to give consumers what they need for their workouts. It can make sure that the people work harder and achieve better results. This is why they offer a wide range of products which have the ability to enhance anyone’s results. After all, this is a small investment to make because compared to their competition, Body Fortress does not overcharge their customers for the products they give. In the long run, they offer excellent quality without the high prices.
They seem to understand the struggle of the people who work hard to achieve positive results and yet, fail to do so. This is why they help them get to where they want to go. They offer high-quality muscle building supplements for those who cannot afford to overpay for the premium prices.
Features of the Body Fortress creatine
The whole package contains around 100 servings which are more than enough for having a good exercise start and good body. The powder contains nothing less than 100% pure creatine HCL which will help you achieve the best results possible. Also, if you are worried about all those scams on the market, worry no more. This package contains no aspartame or gluten and it is completely healthy and safe to use. Additionally, it doesn’t contain any sugar, milk or wheat and it cannot cause any damage to your body.
This means that the Body Fortress 100% Pure creatine HCl will help you maximize the workouts you accomplish. The highly concentrated formula doesn’t have milk or milk derivatives, sugar, artificial color or flavor, wheat, yeast or anything else which can cause damage to your results for that matter. This convenient package makes sure that you don’t spend time on loading or cycling and you get only the positive results.
In the end, this package will help you achieve and maximize your workout results. You will also easily get the body you’ve always wanted too.
Things to know about the Body Fortress 100% Pure Creatine HCl
It is important for adults to take one rounded scoop of 1 gram before working out. Also, remember to take this scoop with 4-6 ounces of water. Next, you should always consume it within the first 10 minutes after mixing it.
it is also suggested to consult your health-care provider before you start taking the supplements. If you want to achieve maximum results, you should take 1 scoop of 1 gram per 100lbs of body weight before you do your workout. Remember that on the days when you don’t work out, you should take the daily serving with the largest meal.
BPI creatine
There are a lot of people struggling to get positive results from their workouts and they simply can not. Of course, those people probably haven’t heard of BPI supplements. The BPI creatine features six advanced forms of creatine. Namely, it combines the six advanced forms of known Creatine in a single powerful blend. This blend will make sure that you get excellent muscle growth as well as improved strength and power. Also, you won’t have to spend much time laying in bed either. This blend makes sure that your recovery rates are significantly reduced. You will be able to excel anywhere – on the court, in the field or in the gym.
Features of the BPI Creatine
We all know that Creatine is a nutrient which can be found naturally in our bodies and we take it in with some of the foods. However, this energy source which helps us improve our muscular output and reduce fatigue sometimes is not enough and we have to take supplements. This supplement makes sure that we achieve the best results possible from our workouts by including Creatine AKG. This is one of the 6 forms of Creatine because it is bonded to alpha-ketoglutarate. This is a precursor of Glutamine which is an Amino Acid found to be essential for the recovery of the muscles as well as for their growth.
In the end, this exercise supplement will make sure that your performance during workouts is significantly boosted and improved. Also, from the first few times using it you will notice that you have a lot more strength and that you can endure more workout. This means that you will spend more time working out and less time sitting on the bench feeling fatigue. Another benefit from it is that it contains Betaine. This is a beet extract that can be quite beneficial for your body and for your muscles too.
After all, your body deserves nothing but the best and this is exactly why you need to invest in a better supplement. You will have enough cellular hydration as well as excellent energy support. In the end, you will be able to push harder and achieve excellent results in the gym.
Cellucor creatine
Do you want to get incredible strength and lean muscles as well as sheer power? These are the things that can make you have the physical body like you want to. In order to achieve the goals you wanted, you will need the COR-performance creatine. This will make sure that your potential is increased and that you will build enough strength and muscle.
In fact, anyone who wants to build muscle or wants to increase their strength in order to achieve their workout goals is suitable for the COR performance creatine. This product can be easily and quickly digested and you will not feel any difference in your metabolism. Well, that’s only in the beginning. The only things you will feel are going to be the positive results from it.
Things to know about the Cellucor creatine
In order to use this Cellucor supplements product, you must be well informed. For example, one scoop of it contains 5 grams of micronized creatine. This is why this supplement will help you build enough muscle and strength to get to where you want to go. Additionally, you must know that in order to consume it properly, there are steps to follow. For example, you need to take one serving which is one scoop of it. Next, you will need to mix it with around 8-10 ounces of cold water on a daily basis. Of course, you can use it with other beverage of your choice, but remember to use it on a daily basis.
Remember that if you are in the loading phase and if you aren’t consuming a creatine product at the beginning, you should start by consuming one scoop (one serving) four times per day during these first five-seven days. Additionally, you must be very careful when using it too. For example, you should follow the label instructions before you start using it. Namely, if you have health conditions, you should consult a medical person before you decide to use it. Also, if you think that you have potential dangers, always consult an expert.
If you use it properly, you will always receive the intended positive results and you will be able to build muscle in no time. This micronized formula makes sure that your body can achieve better absorption too. It can be mixed with anything – pre-workout or amino-recovery product. It doesn’t have flavors and yet, it increases your results.
GNC creatine monohydrate 3500
GNC products are often mentioned when supplements are brought up, and when we talk about the best creatine powders we simply have to talk about the 3500 Mg Creatine Monohydrate. This supplement offers professional performance and results. This is the type of creatine that can be used by anyone with athletic nature, and is one of the best GNC products. Regardless of who you are, an amateur or a professional, this supplement will help you get to where you want to be. When it is in the body, creatine gets converted to creatine phosphate which helps our body fuel the skeletal muscles. This means that the muscles get support and immediate energy.
It is exactly why a lot of people know so far that it is important to have enough creatine in our body. However, knowing that not everyone has enough creatine in their bodies, supplements are a must. Especially for those who want to achieve great results. Luckily for you, the Pro performance quality GNC creatine monohydrate powder has been manufactured in a highest-quality process. This makes sure that the potency, as well as the purity of the product, Is impeccable.
What you should know about the GNC creatine monohydrate 3500
A lot of people are worried if GNC supplements are good, especially when they are making their first creatine purchase. Luckily, GNC makes sure that their products don’t have any negative effects on your body – as long as you don’t overdose on your favorite pre-workout, that is. This supplement does not contain gluten or other negative ingredients. It can also blend very easily with water as well as other sports drinks used by athletes.
The manufacturer made sure that all sportsmen and sportswomen can completely rely on it, regardless of their experience. It helps in the process of fueling skeletal muscles. This means that this product can offer immediate energy on your muscles, even if you have high-intensity workouts.
Still, you have to remember that this product is only a dietary supplement. This means that you should use it according to directions. Namely, you need to use 8-10 ounces of water or other sports drink and put one rounded teaspoon of 3.5 grams in it. Remember to drink the supplement after your work out. Still, if you want to improve your results, it should be taken before and after the workouts. Most importantly, remember to drink a lot of water when you take this supplement.
Beast Creature creatine
Working out is always a good activity and we should always practice it. However, there are people who want to do it professionally and want their results to be visible. In some cases, the results cannot be visible and this can be quite irritating for some. Luckily, today’s market can offer us a lot of supplements that can be quite helpful. They increase our results, and they make us achieve better results much faster. For example, they can help us achieve muscle growth faster or even have better recovery times. However, it is known that not every manufacturer can offer and actually provide what they offered. Still, one of the products you can completely rely on is the Beast Creature Creatine.
Features of the Beast Creature Creatine
IThe main benefit of using Beast Creature Creatine is the incredible results it can help us achieve. First of all, it can fuel muscle growth. It has professional strength creatine complex. Namely, this complex makes sure that this supplement gives our body everything it needs to properly fuel our muscles. In the end, this stimulates growth and this growth means better results.
The marketing of Beast Creature creatine talks about four grams of 5 cutting-edge creatines. This isn’t very far from the truth either. Namely, this manufacturer can indisputably say that they offer five of the most advanced creatine forms in the world. All in all, these types of creatine make sure that your body has enough muscle strength and thus, muscle volume. Also, this means that your recovery time will be significantly increased.
Additionally, this supplement can stipulate lean muscle. If you balance this blend carefully, you will be able to work harder and achieve lean muscle mass. Together with the ingredients that improve the recovery time and act as a support system, your muscles will face reduced breakdown too. More importantly, the main feature of this type of supplement is that it can be completely and quickly absorbed in the system. You won’t have to wait for too long to feel the results either
Things to remember about Beast Creature Creatine
From most online Beast Creature reviews, we can conclude that unlike other products on the market, this supplement can quickly be dissolved into different liquids. For the convenience of the user, it also comes in different flavors which are delicious. You will be able to unleash the beast and actually feel the beastly results. However, remember that having serious health conditions can have a bad effect on your health. This is why you must consult a medical expert before you choose to use this supplement.
Also, remember that this product is a dietary supplement and not a meal. You should use one scoop and mix it with 6-8 oz of water. It is recommended to do this 30 minutes before your workout, and again, 30 minutes after your workout. In case you have rest-days without a workout, you should use one scoop in the morning and one in the evening – in both cases, mixing it with 6-8 oz of water. Lastly, remember to drink a lot of water when you are taking this supplement – it is a beast product, manufactured by a beast supplement company.
What exactly is creatine
Creatine is a type of supplement which gained its fame in the past few years. This is a supplement that helps people from all athlete backgrounds improve their performance when they work out. It has already been proven through numerous studies that it can increase muscle mass. Also, it increases the strength and the overall exercise performance of the users.
Also, as a lot of people were quite suspicious about Creatine, the studies proved them wrong. Namely, Creatine can bring a lot of health benefits to the users too. For example, it can protect the users from neurological diseases. Yet, a lot of people believed that Creatine had side-effects which aren’t safe. However, none of those have been proven. What has been proven is that Creatine if used carefully and as a dietary supplement can be very beneficial.
Where can Creatine be found
Just like we said before, Creatine is very natural. It is a substance found in muscle cells naturally, even without using it as a supplement. This is the substance that makes sure that your muscles produce enough energy during different types of experience. It is especially active if you do heavy lifting or high-intensity exercise.
This is exactly why it has become very popular among body-builders and athletes. It helps them gain muscle and enhance strength. Also, it can improve the overall exercise performance and it shortens the recovery time which can be painful and irritating. Professionally speaking, Creatine has a lot of similarities with amino-acids. For example, the body produces it out of the arginine and amino acids glycine.
Any person’s body stores creatine. This can be affected by the different types of exercise, amount of muscle mass, levels of hormones and more importantly – meat intake. The body stores around 95% of the creatine in the muscles in the form of phosphocreatine. When a person takes supplements like creatine, they increase the stores of the phosphocreatine. In the end, this results in having more high-energy molecules which are known as ATP. This results in better performance during exercise.
How does creatine work
The creatine works on improving the health and the performance of the people who work out. Namely, during high-intensity exercises, the creatine makes sure that the phosphocreatine stores are increased in the muscles. If you need to get better at heavy lifting or to get better results during other high-intensity exercises, Creatine is there to help you. Creatine also works on helping the users when they want to gain muscles. For example, in most of the cases, it boosts the workload. Namely, it makes sure that you are able to perform better during the total work or volume during a single training session. In the long term, this makes sure that you get muscle growth.
Additionally, creatine improves cell signaling. It increases satellite cell signaling. In the end, this results in sending better signals to the muscles which result in better repairment of the muscles as well as better muscle growth. Creatine also raises the anabolic hormones. It has already been proven through numerous studies that there is a significant rise in the hormones like the IGF-1 after people start using creatine supplements. This also means that you get better cell hydration. After all, creatine increases the water content within the users’ muscle cells. It adds volume to the muscles which also results in muscle growth at a much faster rate.
Creatine effects
Moreover, using creatine as a supplement means that you get a reduced protein breakdown. It increases and enhances total muscle mass because of the sole reason that it reduces muscle breakdown.
Another effect that creatine has on the users is the lower myostatin levels. If you have high levels of protein myostatin, you are at risk of having slowly growing muscles. By using creatine, you make sure that these levels are reduced and the chances of achieving full growth potential are increased.
Creatine also has an effect on the brain health of the users. It increases the phosphocreatine stores in the brain. This helps and protects the body from neurological diseases and the dangers of them. All in all, creatine works on helping you gain muscle and positive results in a lot of different ways. It makes sure that your muscles have enough energy to actually achieve cell function and muscle growth.
Why creatine monohydrate
Creatine monohydrate got famous for being the best nutritional and physiological sports ergogenic. Of course, we can find smaller amounts of it in animal food and our body produces some of it in the kidneys and liver. They produce it from amino acids like methionine, arginine, and glycine. Still, in a lot of the cases, this isn’t enough. This is especially true for those who are professional athletes and those who are into bodybuilding.
The reason for this is that our body doesn’t feel the effects from it, we destroy it when we cook our food. This is why a lot of athletes or bodybuilders resort to creatine monohydrate. It is the most cost-effective dietary supplement you can find. Especially if your goal is to get strength and muscle mass.
This type of creatine helps our body support protein synthesis. In the long run, this means that our muscles grow faster and better. The protein synthesis is muscle growth. It is a process which should be more efficient and it is why a lot of people choose Creatine monohydrate. Still, even those people must be careful when they use it. Different manufacturers have different labels for the use of their customers.
Some can be taken with water, others with different amounts of food and etc. In some cases, it is better to take this supplement after the workout while in some cases it is quite the contrary. It all depends on the manufacturer and when the body is actually ready to receive the supplement. In order to achieve the best results from using Creatine monohydrate, it is recommended to consult an expert. After all, even if this is one of the most effective and efficient types of Creatine, your health might not be ready for such a supplement.
What does creatine do for you and is it worth it?
If you want your muscle to grow effectively and fast in a small time period, Creatine is the right thing for you. Namely, its pros are numerous and cover vast kind of people such as older people, sportsmen, and people that spend much time seated. As studies show, if you add Creatine to your weight program you’ll note increased leg strength as well as muscle mass.
One study of 12 weeks shows more than doubled results in the muscle fiber growth despite only training. This result is applicable for the total body mass as well, besides the bench press one-rep max. If you compare today’s largely known supplements, you can note that creatine holds the first place as the most beneficial supplement if you want your muscle growth.
Most important benefits of Creatine supplementation
Increases in your muscle mass while supplementing with creatine applies to both untrained individuals and elite athletes/sportsmen. You can easily note great strength, power, and high-intensity exercise performance improvement.Studies found that it can increase strength by 8%, weightlifting performance by 14% and bench press one-rep max by up to 43%, compared to training alone consuming it. Sportsmen can note that in 28 days of supplementation shall increase bike sprinting performance by 15% and bench press performance by 6 %.
Tested during intense over-training blocks, showed maintained strength and training performance while increasing muscle mass. The “magic” is caused by the increased capacity to produce ATP. In normal situations, ATP becomes depleted after 8-10 seconds of high-intensity activity. Helping you to produce more ATP, supplements allow you to maintain optimal performance for a few seconds longer. All in all, we can conclude that as the best supplement, Creatine will improve your strength and high-intensity exercise performance. The “magic” is done by increasing your capacity to produce ATP energy.
What foods and natural sources contain creatine
Methylguanidino acetic acid, also known as Creatine, is a kind of natural crystalline molecule, formed by carbon, nitrogen, oxygen, and hydrogen, it is synthesized from several amino acids, which is then stored in muscles.Found in muscle tissue, Creatine monohydrate is crystalline. It is the colorless stuff which is responsible for the production of phosphocreatine. This is an element highly vital to producing (ATP) adenosine triphosphate. Today we are aware of vas number of supplements containing creatine monohydrates, the best is naturally occurring creatine monohydrate. In addition, these are foods which contain creatine monohydrate:
Animal protein
Here we should mention beef, salmon, and tuna; namely, 1 pound of beef consists of 5 grams of creatine monohydrate, and 1 pound of red meat contains 2 grams of creatine monohydrate.
Fish
For the fish, this is 4.5 grams in 1 pound of salmon. Tuna, sushi, and sashimi are highly rich in creatine monohydrate as well.
How can a person get 5 grams of natural creatine
Although red meat or salmon should not be eaten every day, 1 pound of beef contains 5 grams of creatine, and sportsmen need to find other sources of creatine (supplements) to make sure there is enough ATP available.
What does creatine taste like?
When mixed with orange juice you cannot even sense that is there but bear in mind to mix it well to see that it is actually drunk.
When in water, tastes bitter, and someone would say even disgusting in tea. If not drunk with water, drink it in something with a strong flavor to hide the taste.
How to mix creatine
There are several things that you can mix it with Creatine to bear its taste:
Water Mixing
We all know that this is the first option. If your creatine is unflavored or the flavor isn’t appealing, simply add enough water to dilute it.
Water is the best way to consume it, with about 1L of water, since it pulls water out of the bloodstream and into the muscles, which increases your need for water.
If you don’t consume enough water with it, especially during workouts, you can become dizzy or experience lightheadedness while working out. And we can all agree that this is not a good experience at all.
Juice combos
As the most popular option is fruit juice to mix creatine. It makes the flavor of creatine bearable; it provides carbohydrates and increases creatine absorption by up to 60%. Mixing the taste and effectiveness, fruit juice is a great way to do it.
But this means that you should count on your calories. Taking it every day and always mixing it with juice, containing a lot of carbohydrates via sugars, can take a toll on your diet.
Attention: Citrus juice should not be mixed with Creatine. This mix can transform its structure and turn the creatine into a compound called creatinine, and become useless to your muscles.
Pre-Workout Supplements that contain creatine
In order to give you more energy, pre-workouts can fix your mental focus and increase the pump your muscles get. Supplementing it with your diet, just add your creatine into it. We know that they taste really good, but as well are usually full of sugars for a burst of energy.
Again, water is the most important while supplementing it with pre-workout, as both supplements increase your need for water. They mix the diuretic effect (pre-workout), and pulled water from the bloodstream and inject it straight into your muscles (creatine), can leave you starved for water.
A practice shows that 1 glass of water for every 15 minutes of exercise is enough to remain properly hydrated, so bear that in mind especially when using supplements such as these.
Creatine and protein shakes
Creatine is almost always supplemented with a protein powder. Coming with many flavors, you can also mix protein shakes with milk, giving it a creamy texture and enhancing the flavor. However, remember that in some cases it isn’t recommended to mix it with shakes. This depends on the different brands and types of creatine.
Still, if you really like your protein shake, its taste, and nutrition value, you can mix it with your creatine. It should be a great start of the day in the morning, or for post-workout consumption.
What does creatine do to a woman’s body
All in all, the Creatine can have a lot of effect on anyone’s body – male or female. In the case of women, the situation can be quite similar to men. Namely, in a nutshell, the Creatine helps the people’s muscles get the suitable nutrients. These nutrients are what make them achieve good results and achieve better performance, faster recovery and growth rates. However, there are certain specifications that must be mentioned when it comes to women using creatine.
Creatine and its effect on women
As we said, creatine makes a positive effect in helping your muscles getting the nutrients they need to perform. This is why they can achieve more, recover and grow faster than usual. Especially if we take into consideration that “muscle burns fat” – we would also conclude that we need active muscles. Well, creatine helps you get lean faster and better. In the case of women, the situation is exactly the same.
With creatine, women who are active can achieve better results and they will do it faster. Instead of spending months in the gym, by using a supplement like creatine, they will achieve the same results in weeks.
Also, women using creatine will notice how their recovery levels are improved. This means that they won’t spend a lot of time resting because their muscles can endure more. In the end, this will result in more time being active and less time recovering from actually being active.
Additionally, creatine makes women feel stronger. The reason for this is that it increases blood flow to the muscles. This results in having effective contractions during each workout including weightlifting. After all, using supplements on a daily basis makes you feel better about your workouts. A lot of people, especially women who work out can feel the results in less than a week. All in all, working out is good, but regardless of which gender you are, supplements are an excellent choice if you are set to achieving greater goals.
Creatine side effects on women
Still, remember that a lot of women feel some bloating during the first few days of using creatine. The reason for this is that the body carries the water weight in the muscles, and the more muscles the woman has, the more water weight they will feel. However, this is just the first somewhat side-effect that gets lost after the body adjusts to the new condition and the supplements.
Some other frequently asked questions about creatine supplementation
Is creating bad for you?
Creatine is the single most researched sports supplement on the market (other than maybe protein powder). There simply aren’t any real side effects when taken responsibly, at the recommended dose of 5g per day.
When to use creatine
If you want to get bigger, more muscular, stronger and have better endurance, then yes. Creatine is a supplement whose efficiency has been proven over and over again and is a favorite among athletes off ages, all over the world.
Should I cycle creatine?
There are mixed opinions on this one. The general consensus is that you should have 2-3 weeks off creatine after supplementing with it for about 6 weeks. However, it’s important to note that most people don’t actually take creatine on a regular basis – even though that makes it less efficient. So, if you’re one of those and take creatine once every two or three days then there really isn’t much need to cycle it.
What happens when you stop taking creatine
Stopping creatine supplementation might cause some side effects such as feeling tired, some weight loss, muscle weakness and decreased production of natural creatine. These side effects are temporary, and are due to decreased serum creatine levels when you stop supplementing.
Does creatine go bad
When stored properly, creatine monohydrate doesn’t really go bad and can stay stable for years. So, as long as it stays in a dry environment it will probably be good for a couple hundred years. All creatine supplements are legally obliged to have an expiration date, of course, and even though they’re probably still safe to take after that date, it’s a smart choice not to.
Does creatine make you feel bloated
Not creatine, but consuming a lot of water, which is a requirement when supplementing, can be the thing that makes you feel bloated. This is fixed by consuming water throughout the entire day more adequately, instead of large amounts at once. There’s no other fact based evidence that creatine will make you feel bloated.
Can women take creatine
As already mentioned, yes. The silly rumors that creatine will make you bloated and gain weights are rather unfounded.
How long does creatine stay in your system
Creatine has a half-life of 3 hours, which means 50% of a dose will be out of your system in that time. So, creatine will be fully out of your body about 16 hours and 30 minutes after your last daily dose.