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Why Take Creatine
What’s up guys? Today, I’m going to talk to you about the benefits of creatine. Believe it or not, I’ve been using creatine for over a decade. Why? Because creatine works. How do I know? I can physically feel it and see it. When I look in the mirror, I’m rounder and fuller. And when I’m in the gym, I’m stronger and I recover faster.
What is Creatine?
Creatine is an organic compound made up of three amino acids: arginine, glycine, and methionine. Creatine plays a role in the generation of Adenosine Triphosphate (ATP). ATP is the energy currency of the cells; it powers our movement. In the body, creatine pairs with phosphate to form phosphocreatine, phosphocreatine is stored throughout our muscles and functions as an energy reservoir. When our bodies need to produce more ATP, we can do so by using a phosphate group from our phosphocreatine stores to pair with Adenosine Diphosphate (ADP) to form ATP.
#1 Improve Exercise Performance
Creatine is a popular supplement for people looking to boost their ATP levels to support improved exercise performance. ATP is the main fuel source for explosive movements like sprinting, lifting, and throwing. Clinical research on the supplementation of creatine in combination with a training program has shown that it can help support increased strength, power, and high-intensity exercise performance.
#2 Hydrate Your Muscle Cells During a Workout
Creatine can function as an osmolyte in the body. Osmolytes are organic compounds that influence the fluid volume of cells. Research on creatine supplementation has shown that it can increase intracellular water volume over the short term. However, studies over longer periods of time suggest that creatine supplementation doesn’t result in increased water retention.
#3 Improve Muscle Recovery After a Workout or on Off Days
In addition to helping boost performance in the gym, creatine can also support recovery after a workout. Creatine supplementation can help support muscle glycogen replenishment, decreases in muscle damage indices, and improved muscle function. Because of this, it’s common practice to supplement with creatine on training and non-training days.
Does creatine cause bloating?
There’s this misconception about creatine out there, that all it does is bloat you and add unnecessary water weight. But that couldn’t be further from the truth. What creatine does is hydrate your muscle cells. When you have a hydrated muscle cell you can grow and perform at your best. And that’s why I even consume creatine up until show day because it keeps my muscles full and round and looking my best.
What is creatine loading?
Creatine loading is the process of taking very high daily doses of creatine for a short period of time, usually 5-7 days to saturate the muscles. Creatine loading involves taking a daily dose of 20 g for about a week, with this serving being divided into 5 g doses that are consumed throughout the day. The creatine loading phase is followed by a maintenance phase where people will use daily doses of 3-5 g. The purpose of creatine loading is to saturate the muscle cells and rapidly increase creatine concentrations in the body.
How to properly take creatine
Take one serving (1 scoop) of COR-Performance® Creatine mixed with 8-10 fl. oz. of cold water or other beverage of choice before, during, or after training. On non-training days, take one serving (1 scoop) in the morning. LOADING PHASE: If you are not currently consuming a Creatine product, for best results, begin by consuming one serving (1 scoop), four times per day for the first 5-7 days.
You can also stack your creatine with other ingredients like protein powders, BCAAs, or pre-workout.
How much creatine should I take?
If you’ve already done creatine loading, aim for 1 scoop of our COR-Performance® Creatine daily, for a total of 5 g of creatine monohydrate. You can take this at any time of the day.
Takeaway on Creatine Timing: Before or After a Workout?
You can take creatine any time of day. In the morning, pre-workout, or post-workout. Personally, I always take my creatine post-workout, except on rest days. On rest days I take creatine immediately upon waking. If you're serious about your training and physique goals, you’ve got to check out creatine. Science is there, and it works.
COR-Performance Creatine: Creatine Monohydrate, a well-studied foundational muscle-building ingredient, supports the rapid production of cellular energy to enhance muscular strength, endurance, and growth by replenishing the body's ATP levels. COR-Performance Creatine features 5g of Micronized Creatine Monohydrate. Micronization of creatine improves water solubility.