Welcome to a guide on how to use creatine for muscle growth presented by Max Posternak.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
Creatine is one of the most well-researched supplements in the fitness industry as it can help with building muscle. Learn how to use creatine for muscle growth by scrolling down.
How to use creatine for muscle growth
There can be a lot of conflicting information about how to use creatine for muscle growth. Be it about when to take it, how much, besides a few myths regarding this supplement.
The most common creatine available is the monohydrate, but there are also hydrochloride, micronized, ethyl ester and kre-alkalyn. There is less research on the other types of creatine compared to the monohydrate. This is also the best, cheapest and safest bet, so stick to creatine monohydrate.
How much creatine should you take? If this is your first time, or you’ve stopped for a long period, you can implement a loading phase in which you take 20-25 grams of creatine for 5-7 days, and then transition back to 3-5 grams daily. This saturates your muscles with creatine, helping with building muscle, but you can also have the exact same effect by taking 3-5 grams for 28 days instead of 20-25 grams for a week.
What you take creatine with also helps you absorb the nutrient faster. Combine it with carbs or protein to speed up your loading phase (up to 3 days) – you can add creatine to your protein shake, add some sugar or blend in a banana. But once your muscles are full of creatine, it doesn’t matter how you keep ingesting the supplement – water, grape juice or a protein shake.
How to use creatine for muscle growth regarding timing? You should take your creatine close to when you work out. A study found that a group that took creatine gained more muscle mass and lost more body fat.
There are no conclusive studies that link creatine with hair loss. If you are prone to hair loss, likely it won’t be the creatine to blame if it happens, but more a genetic predisposition.
Now you should know how to use creatine for muscle growth. Click on Posternak’s video below to see his full explanation of this supplement.
VIDEO – How to use creatine for muscle growth
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