The ultimate guide for creatine intake

The golden star molecule in our body that produces energy is the Creatin. It supports cellular functions, thus improving efficiency and neuroprotective properties of creatine. Extremely safe and well-researched nutritional supplement for most people.
Creatine is the most common supplement taken by the athletes. Generally works by increasing the volume of muscle cells in that they can store more water.  Thereby increasing protein synthesis and gives greater strength and used for endurance because it increases the resistance of skeletal muscles. Creatine practically helps lift more.

In addition to these usages who are the most important, we can also point out the following. Reasons people use creatine as a dietary supplement are its neuroprotective properties. Creatine has good effect to slowing the aging of cells and improves cognitive function in vegetarians (since they lack the quantity creatine which brings with it, and they do not eat). Essentially creatine has very good effects. So creatine gives them more energy to cells also function better.

Now let’s talk a bit of the usage, wheatear its safe or not.


Currently, there are no known clinically relevant side effects that could occur with creatine as a dietary supplement. “Clinically relevant” ‘in this context means anything that can cause adverse health effects (such as kidney or liver). There are several side effects when taking the higher dose of creatine. In fact, if we take too much creatine at once, due to limited intestinal absorption of high doses and water retention in the intestines can cause diarrhea. For the same reason, can cause sickness in the stomach. This can be avoided if creatine is taken with plenty of water and not to take excessive amounts of creatine once. Never take more than 3-7 grams once, optimally about 5g, which is a normal small teaspoon.


Another important question that raises from the chapter above it’s the dosage, so here it is. For people that are not into sports, recommended  creatine dosage is 2-3 grams per day. For athletes and those persons dealing with activities that require physical fitness, the initial dose of 5g and 10g per day is optimal dose. It means one teaspoon in the morning and one after exercise or during the evening. Important thing to mention here is that Creatine is not required to be taken in cycles. Because there are receptors in the body that could create resistance to sensitivity sampling, which means that no matter how long it takes, it always works the same way. Traditionally, creatine takes 1-2 weeks for charging, 3 weeks in lower doses and after that, 1-2 weeks’ vacation. The best option is to take the recommended dose continuously without interruption.


Please visit the site and chose your CREATINE powder.

Ok now we know that we don’t need to stop using creatine, but what if we do? When we take creatine, as a dietary supplement, the level of creatine in the body will be normalize after few weeks to a month. Variations in terms of how long it takes creatine to leave the body depends on exercise intensity. Exercise accelerates the rate of normalization. Also the quantity of creatine was initially present in the muscle tissue. Creatine as a supplement acutely repress the natural production of creatine in the body (suppresses the rate limiting enzyme). Production of creatine in the body will be established again for one or two days after you stop taking creatine. Finally, when you stop taking creatine, you’ll lose only water from the muscles. Important to say you will not lose muscle tissue created when taking creatine.

I have read an article somewhere where the creatine and baldness were in a same line. Creatine does not directly affect bald, but some studies have shown that those athletes who use strong androgens with creatine, the greater the potential for the occurrence of baldness, but only if they have a genetic predisposition to baldness. With this said… well the conclusion is showing itself, creatine does not leads to baldness.

Bodybuilding Pictures3

Also a good question about creatine usage is when should we take it. In addition to this, we can take creatine at any time,weather a charge phase is needed or not. It is stored in skeletal muscle tissue until required for use. Caffeine or citrulline are quite opposite when we take them before exercise . There is some evidence to suggest (but do not prove) that taking creatine with food and caloric intake of large amounts of nutrients will be more useful than taking empty stomach, so maybe it’s more cautiously to take creatine with a meal.

Creatine intake

golden star molecule

Creatine intake
golden star molecule

If we use creatine with food, we can reduce the risk of stomach problems. Charging phase is not required. All we need is 5 to 10 grams creatine per day, and if we really want more, then we can take a double dose the first 5 days. Long-term, there will be no difference whether they had stage of charging, but who has a good stomach is welcome.

Probable side effects for swelling your abdomen

There is a possibility of bloating in the intestines due to taking too much creatine at once. Do not be afraid of that. We can avoid intestines bloating with using moderate doses of creatine and drinking more water . As for water retention in the body, it will happen, but not in terms of estrogen side effects. Overall, water will be stored in muscle tissue.

Now the one of most important parts of this article is what are the best forms of creatine. And here we go. Ordinary creatine monohydrate has everything you will ever need. At this very moment there is NO BEST form of creatine – for all intents and purposes, creatine monohydrate has the same effect like everything else on the market. Newer forms like creatine nitrate or creatine HCl can dissolve better in water. Good to mention is that there is no prove that they are more effective in shaping muscles. Creatine monohydrate is the most preferable because it is both effective and inexpensive, unlike other forms that are equally effective, but expensive.

Now the part that many of us like to know, can creatine help the fat dissolving process. Creatine has no direct effect in melting fat, but while increasing the protein synthesis and gives strength, feels an indirect effect in combination with placebo.



Please visit the site and chose your CREATINE powder.

What are the effects of creatine on my cognitive functions? Quite positive, given that it helps neurological functions of the brain. Also there are  new researches and the possibility of preventing Alzheimer’s disease taking creatine as a supplement. Not shown nor any problem with falling asleep while taking creatine, the dream is quite normal. In the elderly and vegetarians, significantly improves cognitive functions, because this population has a deficit of creatine in the body.

Also good to know is that there are many studies showing that creatine can help many ways. Some studies show that it helps against depression, neurological diseases. It also provides protective effects on cell membranes that can help against diabetes, and also can enhance our memory.

Creatine acts. It does not work so you become super strong overnight, but will allow you greater lifting weights shortly after taking. You’ll quickly lifting more weight, and after a while creatine will make you stronger. Not only that, creatine has many functions – it helps cell membranes, improves neuroprotective and cognitive functions.

Please visit the site and chose your CREATINE powder.


Leave a Reply

Your email address will not be published. Required fields are marked *