Creatine Monohydrate is one of the most researched and effective supplements available. If you want to maximize your gains, here’s how to use it correctly.
What does Creatine do? It replenishes your body’s ATP (adenosine triphosphate) stores, which are your muscles’ primary energy source during short bursts of intense exercise. More ATP means better strength and endurance.
- Loading Phase: Start with 20 grams of creatine per day, divided into 4 servings, for 5-7 days. This saturates your muscles quickly, ensuring quicker results.
- Maintenance: After the loading phase, reduce your intake to 3-5 grams daily. This keeps your creatine levels topped off for sustained performance.
- Hydrate: Creatine pulls water into your muscles, so it’s essential to stay hydrated for optimal effects and to avoid dehydration.
- Timing: The best time to take creatine is post-workout, when your muscles are ready to absorb nutrients.
Used correctly, creatine can help you break through plateaus, allowing you to lift heavier, recover faster, and gain lean muscle mass more efficiently.
