In this article, you’re going to learn how to use creatine for beginners.

Check out the video on Creatine For Beginners:

 

Before answering the question, “how to use creatine?” Let’s first look at what creatine is.

Creatine is naturally found in the body and it’s stored in muscle cells. It helps produce and use a molecule called ATP. ATP is used all throughout the body as an energy source. If you’re producing and using this energy source more effectively and in a higher quantity then that’s going to help you build muscle and have better workouts. Given the workouts are under a minute because that’s where creatine is most useful.

 

Loading Phase

A loading phase means that you’ll be taking more creatine in the beginning, the first week, to load up your muscles then go into a maintenance phase after that.

According to Cooper 2012, they say 20-25g of creatine a day split up through the day in 5g doses is a good way to load up; and to do that protocol for 5 days.

That stores up your muscles with creatine in the supplemental form. Then going into the maintenance period of 5g a day, it’ll help build muscle and make your workouts more effective.

 

There’s another study that shows 9g during the loading phase is all that’s needed versus the 20-25g. Basically, find a loading phase that works for you but anywhere between 10g to 25g for the first 5 days seems to be an okay loading phase.

 

Creatine’s Best Uses

Creatine is best used for resistance training and High Intensity Interval Training (HIIT). The main reason is because the high intensity of both of those will use creatine as more of an energy source and system than longer duration training like cycling, running, or other endurance activities.

There are still uses for creatine in endurance training but it’s best for the shorter duration workouts.

 

Non-Responders

There are studies that show a certain amount of people do NOT respond to any creatine use. In Cooper 2012, they had about 30 people in the study, and 6 of them were non-responders.

If you found creatine doesn’t work for you, you may be a non-responder.

 

Creatine I Use: Naked

I use the creatine by Naked brand. I use other supplements from them as well but they seem to have good quality ingredients at an affordable price.

–> You can find Naked Creatine by clicking here <–

 

Stuck doing home workouts? Not motivated to exercise where you binge Netflix? Then check out coaching with me. This is 1:1 virtual coaching where I’ll work with you to design workouts you can do at home, motivate you along the way, and answer any nutrition or supplement questions you have.

Check out coaching here.