What Is The Best Form Of Creatine – Creatine MONOHYDRATE!
It is easy to get overwhelmed by all different forms of creatine. Nowadays there are dozens of different products available which claim to be more efficient compared to the old ones.
And it is no wonder why companies try to push new stuff out to the market. The answer is simple.
Creatine is the most studied and scientifically proven supplement out there in fitness community! Yes that’s right. I truly believe that creatine is one of the few supplements which hold a really nice value.
WHAT IS CREATINE AND WHAT CAN IT DO FOR ME?
Creatine is naturally found in your body and your body synthesizes 1 gram of it a day! And then you might wonder that what it actually does to your body?
Creatine is necessary to produce energy for high intensity activities, for example lifting heavy weights! But in order to get the recommended dosage of 3-5 grams per day you should eat 3-5kg of meat in a DAY! So needless to say this is impossible. Thats why we use it as a powder form.
Creatine is shown to assist recovery in High Intensity Activities (lifting heavy weights) and it will usually add something between 2-5 pounds of mass to your frame. The gain in mass results from water. Creatine will store more water into your muscles and thus making them bigger! So it doesn’t magically build 2-5 pounds of new muscle from nothing, it basically just makes the existing ones bigger.
THE BEST FORM OF CREATINE?
The most researched one on the market is Creatine Monohydrate and that is the one I’ve always been using. Ignore the marketing hype and stay with this form! The brand new products that companies push to the market usually are just full of BS. Just make sure that you buy Micronized Creatine Monohydrate since it dissolves better, gets absorbed better by your body and is healthier for your stomach.
What is funny also is that Micronized Creatine Monohydrate is by far the cheapest form available! You can get ½ year supply with just 15-20 US dollars.
HOW MUCH OF CREATINE SHOULD I TAKE?
To reach the full saturation of creatine it takes your body about 3 weeks of every day use. It doesn’t matter if you take just 3-5 g per day or 20-25 grams a day for the first week. Remember that creatine does not cause any acute effects! So you cannot take 20g today before you hit the gym and expect to perform better.
SHOULD I USE THE LOADING PHASE?
In my opinion this is completely unnecessary. As explained earlier it doesn’t make a difference is you take it 20-25 g per day or 3-5 g day. Your body can only absorb around 3-5 grams per day.
WHAT TIME OF THE DAY SHOULD I TAKE IT?
Again this makes little to no difference. Just take your 3-5 g per day whenever you want, be it before lunch, right first thing in the morning or before bed time. Just don’t forget to take it!
WHAT SHOULD I MIX MY CREATINE WITH?
This is also irrelevant. Mix it with your choice of liquid and you’re good to go.
A CRUCIAL Fact That 99% Of Creatine Users Don’t Know
Studies have shown that your body will only absorb Creatine that is fully mixed in with the chosen liquid. So if you end up having any white powder in the bottom of your glass, that will just travel through your digestive system without getting absorbed.
To counteract this problem you have to stir your glass of liquid (preferably water) where you pour your teaspoon of Creatine into as long as the water is completely transparent and there is no white powder hanging in the bottom of your glass.
Use warm water instead of cold since this will make the creatine mix into the water way faster and you don’t have to sit around stirring it for good 20 minutes.
Interesting fact is that all the “side-effects” that Creatine has might very well be because of the fact that the powder is not mixed into the liquid and thus it is irritating your digestive system and causing the common side-effects that Creatine is known for.
So definately try this out if you haven’t heard about it before. Makes a huge difference!
Here is a video demonstrating the process and you can really notice the difference:
Conclusion On What Is The Best Form Of Creatine
As you can see supplementation with creatine is very straight forward! As inexpensive as creatine is I think everyone should give it a try and see it they benefit from it. For 15-20 US dollars you get a 6 month supply and I truly believe everyone can afford it.
To recap everything here is a quick list:
- Buy (Micronized) Creatine Monohydrate
- Take 3-5 g (one teaspoon) a day on a consistent basis
- Mix it with your choice of liquid (although I highly recommend water)
- Take it whatever time of the day suits for you
- Pay attention that all the Creatine gets mixed with your chosen liquid (kinda hard with anything else than water)
Check out my article on is creatine safe to use in HERE!
Did you find this article helpful? Drop me a comment below if you got something on your mind! I’d be more than happy to know what you think.
– Jesse 🙂
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