Should you take creatine as a beginner? Are creatine supplements safe? How to use creatine for muscle growth? Which is the best creatine for beginners?
Let us find answers to these and many more similar questions before you buy creatine supplements.
What is Creatine - How To Take Creatine?
Creatine is one of the most popular health, fitness, bodybuilding, and overall well-being supplement that is highly popular among elite athletes, bodybuilders, and fitness enthusiasts and for obvious reasons.
Creatine supplements can help you build strength and muscle, prevent sports-related injuries, and improve high-intensity exercise performance. Creatine acts as a reserve of energy that our body taps into when it requires a boost.
The more creatine your body has stored in the muscles, the more you will have of adenosine triphosphate (ATP) to handle intense workouts for long without feeling fatigue or muscle soreness.
For best results, it is best to go for a creatine loading approach wherein you take 20 grams (four 5-gram servings throughout the day) of creatine every day for 7 days. After this loading phase, you can easily maintain your body's creatine stores by taking a low, daily dose of 2-10mg.
Why Beginners Should Use Creatine Supplements?
- Creatine is a safe supplement: Hundreds of scientific, peer-reviewed studies have demonstrated that creatine has an exceptional safety profile. In fact, creatine is one of the most researched fitness supplements in the world.
- Creatine promotes muscle mass: Creatine is a great choice for beginners who want to increase muscle mass, strength, power, stamina, and endurance. It helps you become stronger, bigger, and faster. It also improves satellite cell signaling that allows your body to communicate its "requirements" better that has a positive impact on muscle growth and repair.
- Creatine facilitates cellular hydration: Creatine allows your body muscles to retain water that helps them perform to their fullest and efficiently. In fact, hydrated muscles perform far better than dehydrated muscles.
- Creatine promotes muscle growth, healing, and recovery: Creatine supplementation is known to significantly increase the production of the hormone insulin-like growth factor-1 (IGF-1) that is crucial for muscle growth. According to the International Society and Sports Nutrition, creatine is the best ergogenic nutritional supplement currently available to athletes in terms of increasing lean body mass and high-intensity exercise capacity during training.
- Creatine helps you train better in the gym: If you want to go bigger and stronger, creatine supplements can help you improve muscle mass and body strength in the shortest time possible. They can help you lift slightly heavier or slightly heavier and if you manage to lift weights this way consistently, you will achieve your fitness goals faster than you would without creatine supplementation.
- Creatine helps you recover faster: Creatine is known to minimize inflammation, muscle damage, and muscle soreness. This means shorter recovery times for you and more "productive" time at the gym means a stronger you.
All in all, it does make sense for beginners to use creatine supplements.
When to take creatine before workout or after workout?