Do You Need A Creatine Loading Phase?

Does Creatine Work?

Creatine supplementation in conjunction with resistance training (RT) augments gains in lean tissue mass and strength in aging adults; however, there is a large amount of heterogeneity between individual studies that may be related to creatine ingestion strategies. Therefore, the purpose of this review was to perform updated meta-analyses comparing creatine vs. placebo (independent of dosage and frequency of ingestion) during a resistance training program on measures of lean tissue mass and strength, perform meta-analyses examining the effects of different creatine dosing strategies (lower: ≤5 g/day and higher: >5 g/day), with and without a creatine-loading phase (≥20 g/day for 5–7 days), and perform meta-analyses determining whether creatine supplementation only on resistance training days influences measures of lean tissue mass and strength. Overall, creatine (independent of dosing strategy) augments lean tissue mass and strength increase from RT vs. placebo. Subanalyses showed that creatine-loading followed by lower-dose creatine (≤5 g/day) increased chest press strength vs. placebo. Higher-dose creatine (>5 g/day), with and without a creatine-loading phase, produced significant gains in leg press strength vs. placebo. However, when studies involving a creatine-loading phase were excluded from the analyses, creatine had no greater effect on chest press or leg press strength vs. placebo. Finally, creatine supplementation only on resistance training days significantly increased measures of lean tissue mass and strength vs. placebo (source).

Do You Need To Load Creatine?

A creatine “loading phase” is exactly what it sounds like. Instead of taking the standard five-gram dosage or creatine monohydrate per day (whether mixed into your protein shake or ingested on its own), the idea behind loading aims at rapidly accumulating sufficient amounts of creatine in your muscles to aid performance.

What the Science Says
Most loading protocols last between five and seven days and require you to ingest 20 to 25 grams of creatine in total, broken up across several servings. After you’ve “caught up”, you’d return to a standard five-to-seven-gram single-serving dosage.

Alternatively, bulk dosing can be based on your body’s weight, with a loading phase dosage set around 0.3 grams per kilogram of body weight per day and reduced to 0.1 gram per kilogram of body weight per day.

Most literature agrees that loading your creatine in bulk isn’t strictly necessary for it to take effect long-term. That said, it could be useful in certain conditions, such as if your baseline creatine levels are extremely low, or you take too little on a daily basis.

Creatine Before or After Workout?

Contrary to popular belief, there are no clear advantages to taking creatine at any specific time, whether it be prior to, during, or after a workout. Caffeine intake might reduce the ergogenic effects of creatine, so if you caffeinate before you hit the gym, it might be best to take your creatine after your workout (and you could reap the added benefit of enhanced glycogen replenishment.)

On the other hand, taking creatine about two hours before your workout could potentially enhance its uptake rate. When it comes to performance and gains, however, the results are far more similar than they are different regardless of timing, so it’s probably best to simply take your creatine at whatever time is convenient and consistent.


The Best Creatine Supplement for Building Muscle in 2022

Creatine is one of the most popular nutritional ergogenic aids for athletes. Studies have consistently shown that creatine supplementation increases intramuscular creatine concentrations which may help explain the observed improvements in high intensity exercise performance leading to greater training adaptations.

In addition to athletic and exercise improvement, research has shown that creatine supplementation may enhance post-exercise recovery, injury prevention, thermoregulation, rehabilitation, and concussion and/or spinal cord neuroprotection.

Creatine for Health and Exercise

Creatine can improve health and athletic performance in several ways.

In high intensity exercise, its primary role is to increase the phosphocreatine stores in your muscles.

The additional stores can then be used to produce more ATP, which is the key energy source for heavy lifting and high intensity exercise.

Creatine also helps you gain muscle in the following ways:

  • Boosted workload. It enables more total work or volume in a single training session, a key factor in long-term muscle growth.
  • Improved cell signaling. It can increase satellite cell signaling, which aids muscle repair and new muscle growth.
  • Raised anabolic hormones. Studies note a rise in hormones, such as IGF-1, after taking creatine.
  • Increased cell hydration. Creatine lifts water content within your muscle cells, which causes a cell volumization effect that may play a role in muscle growth.
  • Reduced protein breakdown. It may increase total muscle mass by reducing muscle breakdown.
  • Safe Supplementation. Creatine is safe for the vast majority of people, which can’t be said of all supplements.
  • Lower myostatin levels. Elevated levels of the protein myostatin can slow or inhibit new muscle growth. Supplementing with creatine can reduce these levels, increasing growth potential.

Creatine supplements also increase phosphocreatine stores in your brain, which may promote brain health and improve symptoms of neurological disease.

Top 3 Creatine Monohydrate Supplements of 2022

The Highest Quality Creatine is Muscle Boost by Vitaliboost

Being the most pure creatine on the market is reason enough to choose Muscle Boost, but it goes beyond purity. Muscle Boost Creatine is NSF certified.

Results: What to Expect From Muscle Boost Creatine Monohydrate Supplement

Reduced Muscle Fatigue

Muscle fatigue is reduced during and after weight lifting. This is mostly due to the hydrating effect creatine has on muscles, by allowing muscle to retain more water. When muscles can more efficiently be used to exercise, they’re less likely to be injured or overworked.

Increased Weight in Compound Lifts

Creatine ensures that your muscles are at their peak hydration levels. Muscle cells need water to function properly, so a healthy amount of creatine in your system insures maximum effectiveness of muscles in heavy lifts.

Bigger pump

Many people using creatine are looking to get bigger and stronger. Creatine allows your muscles to retain more water, which makes them appear larger. This means that the “pump” you get from a lift will be extra large compared to when your creatine levels were lower.

What is NSF Certification?

NSF certification is your key to making sure that the products you use meet strict standards for public health protection.

Choosing a product certified by NSF lets you know the company complies with strict standards and procedures imposed by NSF. From extensive product testing and material analyses to unannounced plant inspections, every aspect of a product’s development is thoroughly evaluated before it can earn our certification.

Most importantly, NSF certification is not a one-time event, but involves regular on-site inspections of manufacturing facilities and regular re-testing of products to ensure that they continue to meet the same high standards required to maintain certification over time. If for any reason a product fails to meet one or more certification criteria, NSF will take enforcement actions to protect you, including product recall, public notification or de-certification.

Products that earn NSF certification are said to be “NSF certified” or “NSF listed” and display the applicable NSF certification mark to show that they have been tested by one of today’s most respected independent product testing organizations.

Scientific Sources:

Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021 –

Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance –

What is NSF Certification –


How Safe is Creatine for Building Muscle Mass?

Whether you’re new to the world of fitness or have been in it for some time, chances are you’ve heard of Creatine Monohydrate. Personal trainers and athletes use and speak about this effective supplement often, and for good reason. What exactly is it, and why do you need it? Well, we’re here to help break that down nice and simple for you. Creatine monohydrate is a commonly used dietary supplement. Its benefits include increased “muscle performance in short-duration, high-intensity resistance exercises,” according to the Cleveland Clinic [source]

Is Creatine Safe?

Yes, creatine monohydrate is safe and natural. Your body already produces it for a source of energy within your liver and kidneys. When you strain your muscles, such as during a lifting session or working out, your body sends creatine monohydrate to your skeletal muscles for energy and power. We typically keep our own levels up through our daily diet. However, you can also opt to buy the substance for a little extra boost both pre and post workout. Creatine has been shown to be safe when taken in the long-term, in doses of up to 10mg per day for an extended use of five or more years according to WebMd.

Who Should Use Creatine?

You don’t have to be a bodybuilder or professional athlete to incorporate creatine monohydrate into your supplement and workout regime. The supplement is popular amongst professional athletes and bodybuilders for good reason, and it’s popular amongst non-athletes and non-bodybuilders as well. It’s important to note that “creatine is not a steroid…this couldn’t be further from the truth”. Creatine works to make muscles more hydrated, which can also help muscles to “look bigger and fuller,” which is a desired effect for many[source]

How Creatine Builds Muscle

Creatine works to increase muscle strength and size by working with your “body’s stores of phosphocreatine,” a naturally occurring substance that is “used to produce new ATP during high-intensity exercise”. According to the study, something as minor as a week of loading creatine up to “2 gram/day” can “drastically elevate your muscle stores” [source]. Other studies show that it may take weeks to notice a difference. 

When to Take Creatine

Creatine monohydrate can be purchased at most in-person supplement retailers and online. It usually comes with a scoop and will dissolve in water. Creatine doesn’t take immediate effect. It takes some time to work its way into the system and muscles. Due to this, research and studies have shown that it’s more beneficial to take it for a few weeks on end before you decide whether or not it’s for you as it may take that long for your body to assimilate and show its effectiveness. 

Many people opt to mix it in their protein shake along with their pre or post workout supplement, shake it up, and reap the benefits. It’s entirely tasteless and odorless, you won’t even notice it’s there. But your muscles will. Try creatine for a consistent period of at least 12-weeks before you determine whether or not it’s made a noticeable difference for you.


Creatine pills or powder, which is better?

Creatine is one of the most popular performance-enhancing supplements available to athletes looking to go the extra mile and weightlifters trying to lift greater volumes for bigger gains. But how much does the way you take your dose of creatine affect the results?

And with so many different forms of the supplement available on the market, which one is the best and which one is for you?

We’ll get into that later. First, let’s take a look at just what creatine is.

What Is Creatine?

Creatine is a molecule found naturally in the body, and may also be ingested from food sources including seafood, eggs and meat.

Creatine is composed of three amino acids: glycine, arginine, and methionine. It can be considered a backup source of energy, as opposed to a super-drug that will give you instant gains.

Creatine speeds up the natural process of how our bodies produce Adenosine Tri-Phosphate (ATP). ATP is used up and quickly depletes during high-intensity exercise.

By supplementing creatine you can increase the ability to store more, meaning that more ATP can be produced during exercise.

Your muscle tissue stores creatine as phosphocreatine. Phosphocreatine synthesizes during high-intensity exercises, such as lifting weights, to provide your muscles with extra energy.

Creatine pulls water into your muscle cells, increasing protein synthesis. It is not a provider of extra energy in the same way as boosters like caffeine and glucose, but increases your reserves, thus allowing you to work harder for longer – therein lies the gains.

So you have done your research on this wonder supplement, but now you are uncertain whether the powder or pill form is the best. Opinions are widespread, with many suggesting there is little difference between the two.

Creatine Pills vs Powder: Advantages and Disadvantages

First, the pros and cons of creatine powder. It doesn’t transport easily. Anyone that has kept some in a shaker in their gym bag for when the time comes to train will know that the amount you measured doesn’t always end up being swallowed.

What doesn’t go up in a puff when you lift the lid can cling to the sides and corners, and can sometimes congeal in the shaker.

It doesn’t always blend with ease and can add a bitter chemical taste to your whey or whatever you mix it with when drinking.

These are all minor points, of course, in the bigger picture of creatine’s many health advantages.

In this respect, pills are the better option as you can better measure your intake with none of the mess. So what are the positives to powder?

Powder is more affordable, and we know that month on month the supplement shopping list can add up.

During the loading phase, you will be taking sometimes three to five times the recommended 3 – 5 mg dose. In pill form that means three times the pills, meaning you will see your supplies quickly diminish at the start of each cycle.

In pill form, creatine must first be digested before it can be used by your body. As a powder, it can be more readily absorbed. This is a major plus in favor of powder for anyone taking several supplements on a regular basis.

Why create another obstacle for your digestive system if an alternative is available? Add creatine pills to the vitamin tablets and any others that you take and, if shaken, you’ll rattle.

But how does the speed with which you digest creatine matter? There is much debate about the effectiveness of when to take creatine, but there is no conclusive evidence to suggest it is best when taken before or after exercise.

The unanimous opinion suggests a loading phase should be implemented, wherein you take three times the normal daily amount of creatine every day for two weeks to saturate your cells.

How quickly creatine is then absorbed into your system, subject to future studies, does not necessarily alter the results of your workout (as long as it is loaded constantly in your system).

Variety is key, and by choosing powder you will be able to create health cocktails of your own creation. Either way, it’s a good way to achieve the gains you are looking for.

More and more as you progress as an athlete and learn your body’s capabilities and your goals it is advisable to identify what you want to get out of your supplements. In doing so you can cut out blends and make your own, based on what you want.

By mixing creatine powder with other workout beverages that are sugar-loaded you can also increase your insulin levels.

Creatine in Food and Natural Sources

Creatine is made up of amino acids and is largely obtained from your diet. Creatine pulls water into your muscles and increases protein synthesis.

High protein foods like fish, eggs, and meat are rich in creatine. However, an easier way of ingesting creatine may be choosing the right supplement. For convenience, creatine pills may be the best route.

On the other hand, creatine pills are not as easily absorbed into the body as creatine powder is. Creatine powder is rapidly absorbed into the body, letting it do its job faster.

However, for somebody constantly on the move, creatine powder is not easily transported. For those types, choosing creatine pills may be the best bet.

All in all, research shows little difference between the two forms of the creatine supplement. In turn, it really comes down to preference.

So which do you prefer? Would you rather your creatine supplement work at a faster rate or would you rather get in over with quickly by taking this supplement as a pill?

There are pro’s and con’s to both forms. Either way, creatine is an essential supplement for building muscle mass. If you’re having trouble bulking up, taking creatine may be the best way to get gains fast.


Creatine and Sarcopenia Disease

Creatine has been shown to increase strength and muscle mass in young adults in practically hundreds of studies at this point. Additionally, there was scant studies examining its effects on older individuals until more recently. The greatest threats to an aging adult’s abilities to stay healthy is the constant reduction of lean body weight (muscle groups and bones in particular) as they age. The clinical term for the loss of muscle is sarcopenia, and it’s going to get the respect it deserves by the healthcare and scientific community. For decades, that community has focused on the weakening of bones (osteoporosis) of aging adults but paid not enough attention to the loss of muscle mass which effects a man’s ability to be truly useful as they age just as much – if not more so, then a loss of bone mass.

What identifies sarcopenia from a medical perspective?

Sarcopenia can be defined as the age-related loss of muscle mass, strength and functionality. One thing is completely clear: it’s much easier, cheaper, and more results-oriented to prevent sarcopenia, or at minimum dramatically slow its progression, then it is to treat it later in life. Sarcopenia in most cases occurs after age of 40 and increases soon after the age of approximately 75. Although sarcopenia is commonly seen in physically inactive individuals, it is also frequently found in women and men who stay physically active throughout their lives. Therefore, it’s clear that even though physical activity is very important, physical inactivity is not actually the only contributing key to sarcopenia. Just like osteoporosis, sarcopenia is a multifactorial process that may normally include decreased hormone ranges (in particular, human growth hormone, IGF-1, and testosterone), a lack of necessary protein and calories in the diet, oxidative stress, inflamation related processes, as well as the decreasing activity of motor neurons.


Creatine and Older Adults

As a result of aging and inactivity, almost all atrophy an elderly individual’s muscle group is observed in the quick twitching fibers that happen to be recruited over the course of high-intensity, anaerobic actions (example, weight training, sprints, etc.). Surprisingly, these are absolutely the materials creatine has the essential unique effects on. One study labeled as “Creatine supplementation increases isometric energy and physical structure improvements utilizing strength exercise and training in more aged men and women” fed 28 healthy and well balanced women and men (just above sixty-five years old) either 5 grams everyday of creatine or placebo utilizing a unique, double blind method for fourteen weeks. Both of these testing groups were put on a resistance workouts (weight lifting) system for the duration of the research study. 14 weeks of resistance fitness exercises caused extensive improvements in all specifications of toughness and workable activities and muscular tissue fiber area for both social groups. Whatever, the people taking the creatine led to considerably greater improves in non-fat mass, higher improvement in isometric knee extension, much higher gains in isometric line and flexion strength, as well as a remarkable boost in intramuscular creatine amounts. The scientists came to the conclusion : “The addition of creatine supplementation to the workout routine stimulus improved the boost in total and non-fat mass, and gains in quite a lot of indices of isometric muscle potency.” A full slew of latest tests have been noticing equivalent effects on more aged individuals and coming to practically similar results.

An additional recent study named “Creatine supplementation gets better physical functionality in more aged men” by using a synonymous project as the above mentioned study noticed almost the same results. They concluded: “… information signals that seven days of creatine supplementation is effective at enhancing plenty of indices of muscle abilities, including workable clinical tests in elderly males with no negative side effects. Creatine supplements could be a very useful therapeutic approach for elderly adults to attenuate loss in muscle potency and functions of functional way of life activities.” Additional research came to synonymous results. However, it ought to be mentioned that not all tests have found this effect (Effects of creatine monohydrate intake in exercise-free and weight-trained more aged persons but they were much earlier studies that could have had some methodological imperfections. Irrespective, the bulk of the data, in specific the latest data, simply points to creatine as having great effects on energy and body structure in old persons, particularly when combined with a weight training exercise project. One very helpful present-day survey found the beneficial effects of creatine on energy and lean muscle mass in older grownups continued after they stopped using the creatine at least for the twelve weeks they tested these people. They concluded: “Withdrawal from creatine had no influence on the rate of energy, strength, and decrease of good muscle mass with 12 weeks of reduced-volume training program.” However, it’s the experience of most creatine consumers, and even most surveys in younger persons, that the excellent effects of creatine do in fact reduce in the long run if one ends utilizing creatine. Since there is no certain fact to go off creatine once established, the most useful results will most likely come from continued use.


Benefits оf Creatine Monohydrate – Important fоr High-Intensity Exercise Performance

Creatine monohydrate іѕ оnе оf thе mоѕt widely uѕеd forms оf creatine, а nitrogen-containing organic compound whісh іѕ naturally produced bу thе body. It іѕ а vеrу important substance bесаuѕе іt supplies thе body wіth thе energy іt nееdѕ bу increasing thе production оf adenosine triphosphate, thе substance thаt transports energy wіthіn thе cells needed fоr metabolism. In а pilot study conducted аmоng bоth young, healthy subjects аnd patients suffering frоm neuromuscular diseases, creatine monohydrate supplementation wаѕ shown tо hаvе increased body weight, hand grip, dorsiflexion, аnd knee extensor strength. If уоu аrе suffering frоm еіthеr Parkinson’s disease, multiple sclerosis, myasthenia gravis, Huntington’s disease оr thе Creutzfeldt-Jakob disease, creatine monohydrate mау bе аblе tо hеlр іn increasing уоur muscle strength аnd nervous control. Creatine supplementation іѕ popularly uѕеd tо enhance sports performance, аnd hаѕ bееn successfully tested іn thе treatment оf neuromuscular, neurological аnd atherosclerotic diseases. Creatine plays а key role іn brain energy stability bу acting аѕ buffer fоr adenosine triphosphate аnd іtѕ regulator, adenosine diphosphate. Anоthеr experiment conducted bу thе Macmaster University іn Hamilton, Ontario fоund thаt short term creatine monohydrate supplementation enhances high-intensity exercise performance іn bоth males аnd females. It wаѕ аlѕо shown thаt males thаt tооk whey protein supplements whіlе оn resistance training exhibited significant improvement іn knee extension peak torque аnd gained mоrе lean tissue mass thаn males engaged іn training alone. Males thаt tооk а combination оf whey protein аnd creatine monohydrate as Patt said from showed а muсh greater increase іn lean tissue mass аnd bench press thаn thоѕе whо supplemented wіth оnlу whey protein оr placebo.

More Creatine Exercise Studies

In аn experiment conducted bу thе University оf Sydney аmоng 45 young adults tо test hоw oral creatine supplementation wоuld enhance intelligence test scores аnd memory performance, thе results show thаt indeed, creatine supplementation hаѕ significant positive effect оn а person’s intelligence аnd memory. Thіѕ result сlеаrlу іndісаtеѕ thаt brain energy capacity plays а key role іn enhancing brain performance, intelligence аnd memory. Creatine plays а key role іn cellular energy metabolism аnd саn potentially play а role іn protein metabolism. Wіth regular supplementation оf creatine monohydrate, young healthy men аnd women mау experience а higher intensity exercise performance, increased skeletal muscle volume аnd phosphocreatine concentration, аnd increased fat free muscle mass. Rесеnt study аlѕо revealed thаt creatine monohydrate supplementation protects аgаіnѕt neuromuscular аѕ shown іn laboratory animal models оf Parkinson’s disease, Alzheimer’s disease, amyotrophic lateral sclerosis, аnd аftеr ischemia. A lоw concentration оf phosphocreatine content hаѕ аlѕо bееn noticed іn skeletal muscles оf elderly patients аnd оf patients suffering frоm neuromuscular disorders.


Can creatine cause injury or muscle cramps

This is maybe by far the most well known creatine myth among the athletes. This is a post hoc fallacy and something that becomes repeated so much that people without having prior knowledge of creatine will most likely and unfortunately believe it to be reality. If an sportsperson who is using creatine gets a muscle cramp they’ll point the fingers at their own creatine utilize, while in fact the cramp is most probably as a direct consequence of deficit of water, improper electrolyte balance, or number of other causes that could possibly result in cramping.

In a new and very large (nearly 1500 participants) research, creatine supplementation did not lead to enhanced incidence of cramping amongst more athletes. In fact, the people taking creatine actually suffered from considerably less cramps than the non-creatine team. In a comparable vein, a lot of professional athletes mistakenly believe that creatine will improve their risk of harm. Nevertheless, study has demonstrated that creatine is unable to increase the possibility of injury.


The quantity of myths I just included are the most widespread you can find these days, although there are obviously more you will deal with if you look a little bit deeper. Hopefully I’ve suggested you to accept anything very negative you read about creatine monohydrate with a touch of suspicion from here on out. I recommend you to always try to find legitimate scientific materials when it comes to creatine or any other nutritional supplement. Don’t rely on the personal stories of good friends, fellow fitness enthusiasts, coaching staff, etc. Have confidence in published, peer-reviewed scientific tests. Be concered about any unrealistic claims you hear, whether they are negative or positive. While We’ve preferred to pay attention to debunking the negative myths related to creatine, the phrase of “buyers beware” obviously relates to the nutritional supplement business. Remember, creatine is not a steroid, so do not expect steroid-like effects, regardless of how lofty the manufacturer’s claims may be.


Lift Heavier with Creatine

If there’s one supplement that — since its introduction into the fitness world — has stood the test of time, it’s creatine monohydrate. Creatine is used by junior athletes, hobbyists, and professionals alike.

To date, over 500 peer-reviewed studies have examined the effects of creatine monohydrate, showing its beneficial effects on decreasing muscle recovery time, increasing non-aerobic endurance, and upping muscle gains. What’s more, it does so with minimal side effects.

What Is Creatine?

Creatine is a natural compound that’s made out of three amino acids: l-arginine, glycine, and theanine. Although many people wrongfully call it an anabolic steroid, it is nothing more than a combination of amino acids that are naturally found in the body. Your body is already using creatine right now!

Our bodies produce creatine in the liver or kidneys. However, they can also absorb and store the creatine found in protein-rich foods, such as meat, fish, and eggs.

The vast majority of the creatine in your body is stored in your muscles. During bouts of intense physical activity, your body delivers the creatine to assist with performing the movements (more on this below).

So, what is creatine monohydrate? Simply put, it is creatine with a water molecule attached to it. Because of its more stable composition, this is the type of creatine you’re most likely to find in supplement form. Micronized Creatine is another form of creatine that is ground into even smaller particles which makes for easier mixing and absorption.

How Does Creatine Work?

Without delving too deep into the (pretty complex) biochemistry of creatine, let’s break down exactly how this molecule works in the body.

If we remember anything from our high school science class, it’s that adenosine triphosphate (ATP) provides energy to your body’s cells. However, in order for your cell to use ATP, it has to break it down into several small molecules.

When ATP is broken down, several byproducts are produced. One such product is called adenosine di-phosphate (ADP) — which is ATP with one phosphate molecule missing.

On its own, ADP is essentially useless to the cell. However, when you add back the missing phosphate to the molecule, it can be converted into ATP and used by the cell again.

So, where does creatine come into play? Well, creatine donates its phosphate to ADP. As such, instead of having a bunch of useless molecules floating around, you create more ATP to charge your body’s physical activity.

That’s not all creatine does. In addition to increasing ATP production, creatine can increase water supply in muscle cells. The more hydrated your muscle cells, the greater the protein synthesis that allows your muscles to grow bigger and stronger.

As the cherry on top of the sundae, increasing muscle cell hydration means your muscles will look bigger. So, not only are you improving your performance, but looking great while doing so. An added bonus of building more muscle is increased testosterone. The more heavy compound lifts you do, the more your body will need to keep up and naturally produce more testosterone.

Is Creatine Safe?

Naturally, you may be wondering if supplementing with creatine is safe. Unlike many workout supplements, creatine has decades of research and hundreds of peer-reviewed studies to back up its safety.

As a molecule made of amino acids that is naturally produced by your body, creatine is very unlikely to pose any risks to your health. Studies support this, showing that supplementing with as much as 30 grams of creatine per day — over the course of decades — is not associated with any negative side effects.

Does Creatine Improve Athletic Performance?

Creatine can improve your athletic performance by increasing how much energy is available to your muscle cells. It is most effective with high-intensity exercise, such as those that require explosive movement.

Most notably, creatine is used by weightlifters to increase how much they can lift while cutting down on recovery time between sets. However, creatine can also enhance sprints, cycling, calisthenics, or any other movement that is focused on explosive power.

So, if you’re a long-distance marathon runner, does that mean that you should look the other way when you see a creatine supplement? Not so fast. Studies show that creatine can aid with muscle recovery, which can benefit athletes of any kind.

Boosting Your Athletic Performance With Muscle Boost

Creatine monohydrate is an effective supplement that can increase your energy during workouts, increase your muscle’s protein synthesis, and aid with muscle recovery.

Of course, to get the full benefits of this supplement, you want to go for the highest quality that you can find. For this, Muscle Boost has got your back. For a clean creatine supplement that has no fillers or additives, check out Muscle Boost — for your best performance yet.


Creatine for building strength

Creatine is a naturally occurring non-protein amino acid that is found in muscle tissue, most commonly in red meat like steak, and seafood like tuna and salmon. When consuming creatine-rich foods, your liver and kidneys take in the amino acids to make creatine, which is then transferred to your muscles as a form of cellular energy called creatine monohydrate. Creatine can also be consumed as a supplement, often in the form of Creatine Monohydrate.

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What is the Science Behind Creatine?

Creatine is a naturally occurring amino compound found in skeletal, cardiac, smooth muscle, and brain that plays an indispensable role in energy metabolism in almost all tissues. The body produces creatine from the amino acids methionine, glycine, and arginine (folate and vitamin B 12 are also catalysts), with most residing in skeletal muscle where about one-third exists as creatine and two-thirds as phosphocreatine.

The phosphorylated form, creatine phosphate, provides an immediate energy source for the brain and muscles, and therefore, the primary rationales for supplementation are to increase, rapidly replete, and prolong this energy source to increase the metabolic capacity of these target tissues, such as the capability of a muscle to contract more powerfully longer and heal faster.

How Does Creatine Affect Muscles?

It helps you recover between sets. This means a supplements’ value lies in boosting recovery speed, which in turn enhances the amount of work you’re able to do during a workout. Over time, this leads to faster gains in both strength and size. This supplementation can boost maximum power and performance in high-intensity anaerobic repetitive labor (work and rest periods) by 5 to 15%.

It has no significant effect on aerobic endurance, though it will increase power during short sessions of high-intensity aerobic exercise. An added bonus is high-intensity lifting and exercise can increase free testosterone in the body. This in combination with testosterone supplements is a recipe for gains and success.

Improved recovery leading to enhanced short and long-term gains: This supplementation may also work through other unique muscle-building mechanisms related to recovery, development, and muscular adaptations during the supplementing phase.

Does Creatine Help Prevent Injury and Aging?

Combined with weight training, It slows the loss of bone mass as you age and could ease the effects of osteoarthritis, where joints become stiff and painful. That said, creatine, inevitably, has different effects on individuals.

The effects of it should be evident in a week in most using the supplement— with your training volume and strength increasing. Muscle fibers grow quicker after this supplementation and resistance-based exercise, according to research published in the journal Medicine & Science in Sports & Exercise.

It may also participate in reducing certain types of muscle damage from high-intensity resistance training and endurance exercise allowing more complete recovery before subsequent exercise bouts.

Is It Safe to Use for Teenagers and Adults?

The goal of this supplementation is to deliver a greater and prolonged accrual of gains, as opposed to a non-supplemented state, that can translate to the “field of play” (specific sports activities) because continuous better workouts allow greater and continuous improved muscular adaptations.

Moreover, the safety of this supplementation is undisputed, and in fact, offers therapeutic and recovery benefits in otherwise healthy individuals of all ages.