Everyone interested in creatine must learn how to take creatine before-hand. You will see better results if you know what you are doing ahead of time.
Do you want to know how or when to take creatine?
How about answers to other common creatine monohydrate questions such as:
How soon before or after a workout should you take it? Or should you just take it in the morning with all of your vitamins?
Will it cause your penis to shrink?
How much should you take in order to have strong, lean muscles and reduce body fat?
As far as when to take creatine, it doesn’t really matter when. There’s a very slight enhancement of nutrient uptake in the post-workout state, which means there may be a little bit of an advantage taking post-workout creatine monohydrate.
However, because the effect is systematic (it increases creatine phosphate storage in all muscle cells) once you have gone through an initial loading phase, where once you have adequately spiked phosphocreatine supplies systematically, it really doesn’t matter what time of day.
The following explains how to take creatine in a manner that seems to work for the vast majority of people. First start with a loading phase of 20 grams of creatine monohydrate powder per day for five days. This 20 grams is broken down to 4 heaping teaspoons in four separate servings throughout the day.
Again this protocol is followed for five days.
After day five it is as simple as taking one 5 gram serving daily to maintain the creatine level. This is just one rounded teaspoon per day.
The loading phase of followed by 5 grams per day from the sixth day forward does appear to lead to the best and most consistent results in strength training athletes.
Creatine monohydrate works great for overall fitness and sports performance but you should be aware of the fact that it attracts more water into your muscles. That will result in weight gain. People with mainly weight loss goals are sometimes uncomfortable seeing the scale number rise, even in the short term.
It will not in any way hinder long-term fat release, but from a physiological standpoint it’s sometimes defeating.
There has been a rumor circulating that creatine can cause your penis to shrink. Is this true?
As far as creatine reducing the size of your penis, it won’t. Actually, this ridiculous rumor started because anabolic steroids to cause a gradual shutdown of the testosterone axis which results in testicular atrophy (the testicles shrink).
Somebody trying to categorize creatine in the same category as steroids, which by the way is ridiculous as it doesn’t affect the hormonal cascade at all, started the rumor. Creatine use has no effect on your penis whatsoever.
There are many articles on creatine which talk about the very good benefits of it. Now and then there are some that say it can be dangerous.
Most of the articles on creatine that discuss negative effects of creatine do not actually say that it’s dangerous, in most cases the authors just talk about not being comfortable with kids taking it. This includes teenagers.
Most also do not say that it isn’t effective. All legitimate articles mention that it has been proven effective in anaerobic activity (an all out energy spurt) which is precisely what those training with weights can benefit from.
Obviously as with any supplement you shouldn’t overdo it. As mentioned above in the section explaining how to take creatine the initial loading phase of 20 grams per day for five days
If you taking 20 grams per day the first five days, on an ongoing basis, it is definitely overkill. It not so much that it is dangerous it‘s just totally unnecessary.
Besides knowing how to take creatine you may be interested in when to take it.
As far as when to take creatine for best results the actual timing is not all that important, as long as you take the required 5 grams per day of a high quality creatine monohydrate powder after an initial loading phase.
Creatine will start to perform once it’s absorbed into the muscle and stored as creatine phosphate, so after a week or two of use, it’s a matter of simply replacing what you use.
There may be an advantage to taking creatine after a workout is if the creatine is taken with diluted simple sugar, absorption may be increased and the sugar will not likely interrupt fat release, as it would at any other time of the day.