Creatine: How to Best Use It for Muscle Growth (Avoid Side Effects)!

Creatine is one of the few supplements out there that is actually well-backed by research in terms of its effectiveness. However, there’s a lot of confusion out there as to how to take creatine and how creatine works. In terms of “what does creatine do”, it simply allows a faster regeneration of ATP in our muscles. Since ATP is the main form of energy for our muscles, this enables us to perform an extra rep or two during our training. As for the best creatine to take and how to use creatine effectively, stick to creatine monohydrate and take your creatine with your post-workout meal. There seems to be a slight benefit to taking creatine post-workout, and it actually drastically improves its effectiveness by taking creatine with carbohydrates and protein. Now as for whether creatine causes hair loss or other side effects, research is inconclusive at the moment. Long-term creatine supplementation does not cause any adverse health effects but may increase DHT which is a hormone that accelerates male pattern baldness in those who are susceptible or have it in their family history. Thus, those who are susceptible may want to consider that. But more research is definitely needed – the findings aren’t as serious as many people make it out to be.

Creatine Article (BUILTWITHSCIENCE.COM):

You can browse around my website and read the articles I do have up (I’ll be adding more articles on a regular basis). Also, give me a follow on my social media platforms if you haven’t already, as I post informative content there on a more regular basis (links below). Thanks again! Cheers!

Science-Based Programs:

STUDIES:
Creatine Benefits:
Creatine Responders/Non-responders:
Best type of creatine:
What to take it with:
When to take it:
Loading vs non-loading:
Cycling not needed:
Creatine no side effects:
Creatine hair loss study:

Music:

[Matt-oxqc]

I mix my creatine with pre-workout and snort it off the bench in between sets

[dnomaid]

I've been taking the stuff for five years and my hair is fine, I'm bald but I don't think that means

[rsaid]

When to take it 3:35
how much to take 4:00

you're welcome :)

[yFusionn]

I’ve been on creatine for 2 weeks now and have gained 3/4lbs of water or so. However I feel like I have been doing my workouts with more aggression then before and have noticed that it’s improved my mental health also

[IlIIIllIIllIIl]

When I was 14 I started going to the gym and got creatine and protein, I couldn’t find the scoop inside the creatine bottle so I took that big ass protein scoop and filled it with creatine. I was dumb and young and I didn’t know anything about it so I thought the scoop of protein would fit both purposes. I passed out with pain in my stomach later that day

[CRWNDXMCFLY]

I’ve been taking creatine for 3 weeks now, it has improved my memory, has significantly improved cognitive ability, learned more than 6 languages already and it has even begun the process of reverse aging. Keep grinding kings!

[alexspicer]

Number 1 most important thing is drink TONS of water to avoid dehydration. Creatine makes you very dehydrated.

[davidhamilton]

i put it in a bottle mixed with water and absorb it into my to the brain

[codyzeik]

I stopped taking creatine because it made my biceps too damn big. True story

[Micksowagger]

Creatine and hair loss, I'm already bald so let's do this.

[surendra]

Man your scientific approach to any subject is next to amazing. Keep up the good work bro. Thanks for making my lifting life better!

[ukguy]

I was bald before taking creatine... it hasn't got any worse.

[quantum]

Creatine increases strength for real. Two weeks in as I was doing curls and my dick picked up a dumbbell curling outta pure jealously

[dbo]

The only side effect is gaaiiinzzzz son!

[RustingVagina]

I found once I started using creatine that I was able to add on average an extra 2 reps to each exercise each workout, I think for sure it helped me get over my plateau

[deshsharma]

When I stared taking creatine I was 35 years old, after taking for 3 months I become 38 years old. When I stopped taking it I went back to 35 years old.

[RemyDew]

I guess saitama took creatine when he was training haha

[hamzabatroukh]

*Summary:*
Creatine is actually very backed by science and proven to improve strength gains, lean body mass, anaerobic capacity and power output.
*How creatine works:* Creatine allows for faster regeneration of ATP which is used for energy, therefore allowing more energy for that last rep or 2.
*Does creatine work for me:* Some people respond well to creatine and others have no effect from creatine at all. People who get benefits from creatine typically have a higher % of type 2 muscle fibers and a low initial creatine content. People who dont find any benefit from it typically have a higher type 1 muscle fiber percentage
*How to test if creatine works for me:* After supplementing for about a month, your weight should increase because of the water retention.
*Which type of creatine:* research shows that creatine monohydrate is the best one.
*What to take creatine with:* muscle creatine levels are elevated to a much greater extent when taken with carbs or carbs and protein together.
*When to take creatine:* there is a slight but non significant benefit to taking creatine post workout rather than pre workout.
*Should you load creatine:* Loading creatine or taking it in small amounts from day one has the same benefits and it's up to you. Cycling creatine isn't needed since studies show supplementing with creatine doesnt affect your natural creatine stores.
*Side effects:* The only reported and proven side effect is weight gain from water weight. Hair loss was only found in one 2009 study. This was from an increased level of DHT which accelerated hair loss. The evidence is inconclusive at the moment.

[massdesign]

Thank you Jeremy for clearing things up and sticking with just the facts. There is so much hype and misinformation around bodybuilding supplement industry. More videos like this.

[thejonasbomb]

we just gonna ignore the fact that this guy had spinach sitting unsealed in his fridge?