Q: I’m currently trying to gain some lean muscle mass and would like to give creatine a try. I’m not 100% sure exactly how it works though and in which way I should supplement my diet with it. Can you offer any advice?
A: Creatine, which was at one time one of the hottest supplements around, is definitely something that many people turn to when looking to add lean muscle mass to their frame.
First though, you must understand that creatine in itself is not actually going to cause you to gain weight. What it does allow you to do, however, is work harder in the gym and recover faster.
So, at the end of the day it is still your hard work that’s going to get you seeing results – creatine just helps you get there. If you simply choose to believe that you can take the creatine and not put in the hard work, you’re not going to be very pleased with the results you achieve.
Now, when it comes to how you are to take this supplement, start out in a loading phase for five days, where you will take 20 grams each day.
Be very aware that during this time you’ll likely be experiencing a fair amount of water retention, so first, understand that the scale is going to go up rapidly and this is not fat nor muscle, and second, make a conscious effort to start drinking a little more water each day during this phase.
This will help to prevent muscle cramping, as well as help reduce the amount of water you do retain.
After you’ve finished this loading phase, then you can move into a maintenance phase where you will consume about 5 grams per day thereafter.
Some people will choose to stay on creatine continuously, however most will cycle it, staying on for a month or two, and then coming off for a few weeks.
This helps prevent the body from adapting too much too it and just gives your system a bit of a break.
The best time to consume the supplement will be right around the workout period, since this is when the muscles are most likely to really suck it up into their cells. When taking it, your best bet is to also consume some type of beverage that is made of pure glucose or dextrose, as this serves to spike the insulin levels quickly, which further helps it get into the muscle – where it’s needed.
When in the loading phase, you also might want to divide the dosage up because some individuals will experience slight stomach discomfort when first getting used to it, and doing so should help prevent any of the negative side effects from being seen.
So, as long as you are aware of what creatine does in the body in terms of helping your muscle building process, and you choose to take it in a safe and intelligent fashion, it can definitely be one supplement that will help you realize your goals.
Comments are closed.