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Unlocking the Power of Creatine: A Quick Guide to Muscle Growth and Cognitive Enhancement

What Makes Creatine so Attractive?

  • It’s one of the most well-researched supplements
  • It’s proven to be an effective supplement
  • It’s considered safe
  • 70-80% of people respond to its effects
  • It may provide cognitive benefits
  • It’s dirt cheap

What Benefits Does Creatine Provide?

  • It improves strength and power output during strength training
  • It may increase lean muscle mass by 1kg (2lbs) which is significant
  • It may reduce mental fatigue when working on a challenging mental activity
  • It may also improve working memory in vegetarians and in older adults

How Much Do I Need?  

One approach is especially for people who are strength training who want to see results quickly: You can do a loading phase where you take 5 grams x 5 a day spread out every 3 hours for 7 days.   You will notice results more quickly this way.  Make sure you take plenty of water with it.  If you experience nausea or diarrhea, increase your water intake. If drinking water doesn’t help, just take 5g per day and within about 4 weeks, your creatine tank should be full^^  A daily maintenance dose of 5g per day should do the trick.  

Another approach is more focused on the long-term and is more simple: Take about 5 grams per day every day.  

When Should I Consume It?  

Consumed as a maintenance dose, take it when insulin sensitivity is high.  This maximizes the uptake of creatine by your muscle cells.  Your insulin sensitivity is high after you wake up and right after you finish training hard.  

Some research shows that caffeine can blunt the effects of caffeine.  So if you take creatine in the morning, make sure you don’t take it with coffee or tea.  

How Do I Know I’m Getting the Real Deal?

Creatine monohydrate is what you want to buy.  It’s the most proven form of creatine and it’s also the cheapest.  

Look on the label for the word Creapure as it’s the highest quality form of Creatine monohydrate.  HERE is the one I am currently using. 

Capsules or Powder?

Get your grit on and go with the gritty powder.  Your body can probably absorb 30-35% less creatine in capsule form.  

Can I Get Creatine From Real Food?

Great question!!  Yes, about 1kg (2.2 lbs) of red meat (uncooked) per day will give you about 5 grams of creatine.  After cooking meat, you will lose about 25 percent of the weight, so that would be about 750 grams (1.7lbs) of cooked meat per day.  

Final Words

If you haven’t tried creatine and you desire bigger muscles and better strength gains, stop hesitating and give it a legitimate go.  You will best be able to notice its effects by loading it as mentioned in the first approach above.  If loading creatine gives you stomach issues, just take 5 grams per day and track your progress.  May creatine serve you well. 

If you are over 55 years old, please consider using creatine as a longevity supplement.  

If what you read here resonates with you, please give some of my other articles a read.  If you’d like some help or have further questions about creatine, please leave a comment and I’ll help you.  If you are interested in a deeper dive into health optimization, radical life transformation, diet, mindset, or training, I’m offering a free 60-minute zoom call.  If that’s something that you feel would be helpful to you, please book a call HERE.  

If you want to go deeper into the benefits of creatine check my go-to source at Examine HERE

At your service,

Bodhi