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You might have noticed that we eat enough, but our bodies still have nutrient deficiencies. Why does this happen?

How to Use Creatine to Boost Your Workouts and Maximize Results?

It’s because nowadays we don’t eat food that can fulfill our bodily requirements.

And to fulfill these needs, we have to consume those nutrients in the form of supplements.

Out of all the supplements that we use to improve our everyday tasks and workout experience, creatine has a special place in all of them.

But it’s important to know the benefits and how to use creatine for maximum results.

So, let’s discover these details before using creatine for an amazing experience!

Creatine And Different Forms of It

Creatine is a naturally occurring compound in the human body that is produced in the liver, pancreas, and kidneys.
It is also taken in the form of food like fish and meat and can be consumed in the form of supplements like:

  • Micronized Creatine
  • Creatine Ethyl Ester
  • Buffered Creatine
  • Creatine Hydrochloride
  • Liquid Creatine
  • Creatine Magnesium Chelate
  • Effervescent Creatine
  • Creatine Monohydrate

Among all these forms of consuming creatine, the creatine monohydrate is most widely used due to its effectiveness and ease of use.

How to use Creatine for Muscle Growth?

Using creatine for muscle growth involves choosing the best creatine for yourself, understanding the dosage and timing to consume it, and staying aware of the side effects.

There are three most commonly adapted ways to use creatine for muscle growth and better performance during a workout:

Loading Phase

In the loading phase, the creatine is consumed for 5 to 7 days, approximately 20 grams daily.

The daily 20 grams of creatine are divided into 4 doses of 5 grams each for better absorption. It is usually mixed in any beverage to consume it.

This method is used to completely saturate the creatine into muscles to increase muscle capacity and intensity.

Many bodybuilders and athletes use this method to get fast results in less time.

Maintenance Phase

The maintenance phase is followed by the loading phase, in which there is less consumption of creatine than in the loading phase.

Basically, 3 to 5 grams of creatine is consumed each day in this phase to maintain the level of creatine in the body.

There is no particular period of the maintenance phase as it remains until a person continues using creatine, which may be 6 months or years.

Cycling Phase

During a cycling phase, the creatine is consumed on alternating days. The period of consuming the creatine is called On Cycle, and the period of not consuming it is called Off Cycle.

The duration of the On Cycle phase usually ranges from 2 to 3 months, in which we have to consume 3 to 5 grams of creatine per day.

The off-cycle phase may range from a few weeks to months, giving your body a break from supplementation.

Benefits of Using Creatine

Creatine is the most widely used supplement for muscle growth and enhanced workout performance.

According to a study, “Taking creatine alongside exercise can benefit your training.

According to a Study by Dr Justin Robert, Creatine can improve the amount of weight you’re able to lift by up to 32% and increase muscle mass by 7.2%, particularly in the upper body, when compared with those who don’t take creatine”. (ref 1)

The following are some creatine benefits defined below:

Enhanced Strength

The creatine enhances strength by increasing the phosphocreatine in muscles.
The phosphocreatine helps in the regeneration of ATP (adenosine triphosphate), the basic energy molecule used during high-intensity workouts like weight training.

Increased Muscle Growth

Creatine helps increase muscle growth by increasing the water content in the cells, which causes the cells to increase in size and lead to muscle growth.

This process of volumanization helps in long-term muscle growth.

Reduced Muscle Soreness

Muscle soreness is a basic problem for every athlete and a person who indulges in physical activity.

By increasing hydration and protein synthesis, creatine helps in muscle soreness and better recovery.

Supports Brain Health

Creatine also helps as a brain health booster by improving your sleep cycle and improving your memory.
A study shows that:

“Elderly study participants (68–85?years) who received creatine supplementation (20?g/d for 7?days) showed significant improvements in measures of memory (forward number recall, backward and forward spatial recall, and long-term memory) compared with those who received placebo.” (Source)(ref 2)


Supplements are important nowadays when our food doesn’t fulfill the nutritional requirements of our body.

Out of all the forms mentioned above, the creatine monohydrate powder is best due to better absorption, purity, and affordability.

It takes some time for creatine to work, depending on the dosage, body, and quality.

Creatine provides a wide range of benefits, including increased muscle growth, Reduced Muscle Soreness, and brain health etc.

Try the creatine now to elevate your workout performance and beat your previous scores!

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We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.

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Angela Lemond, RDN, CSP, LD

Angela Lemond is a registered dietitian nutritionist (RDN) and national spokesperson for the Academy of Nutrition and Dietetics. Angela