In this blog post, we are talking about how much water drink creatine to increase muscle mass. Creatine is a nitrogenous organic acid that is often used as a dietary supplement.
Its molecular structure works as an anabolic, helping the body to gain anaerobic energy and fulfilling the function of improving sports performance. However, its use has been medically questioned, mainly due to the different possible results and its side effects.
Before deciding to take this anabolic supplement, at OneHOWTO we guide you in detail on how to take it and its real effects on the body. Every gram of creatine is naturally synthesized in the liver, pancreas, and kidneys from amino acids like arginine, glycine, and methionine, which is why it’s important to learn how and when to take creatine.
What are the effects of creatine? / How much water drink creatine?
One of the most controversial aspects when it comes to defining how and when to take creatine is to clarify the effects of this organic compound on the human body. So that you have no doubt, we indicate the main effects of creatine below:
It improves the production of the ATP molecule (Adenosine triphosphate), which provides energy to muscle cells. This translates into an increase in muscle tone, strength, and endurance.
It generates an increase in body muscle mass, and it does so by optimizing the contraction and development of muscle fibers.
Produces a rapid increase in body weight: this effect is especially relevant in men since they tend to gain weight much more quickly with the intake of this product.
You must be very careful with this effect because if you consume a dose above the recommended levels, fluid retention can occur. It can cause digestive discomfort: this can occur during the first two weeks of intake. If the consumption of this product causes diarrhea or vomiting, it is best to stop taking creatine.
Disrupts Potassium and Electrolyte Levels – It’s not something that happens often, but there are cases where creatine disrupts normal potassium and electrolyte levels. This generates acute dehydration and frequent cramps, so it is also advisable to monitor if these problems occur.
Possible constipation: The consumption of creatine can lead to constipation and even dehydration in cases where the person in question does not drink enough water. This problem is easy to solve because you just have to stay well hydrated at all times. Having clear the primary effects but also the secondary effects of taking creatine, the time has come to learn how to take creatine.
How to take creatine step by step?
There are two ways to take creatine: the first is through a diet based on foods rich in this nitrogenous organic acid. The second, and perhaps the most used due to its rapid results, is through the intake of specialized anabolic supplements to improve sports performance.
If you want to bet on the first option, you should know that a diet to increase organic creatine levels should contain plenty of fish (mainly herring and salmon), beef (rich in taurine and carbohydrates), eggs, and dairy.
If, on the other hand, you prefer to take creatine from anabolic supplements, you must be very careful with your diet and hydration. Likewise, it is advisable to acquire the product manufactured by specialized and recognized laboratories in the market. The most common types of processed creatine are:
Creatine Monohydrate: It is the cheapest and the most popular. It is a tasteless powder soluble in any type of natural drink and you can find it on Amazon
Creatine HCl: soluble powder in natural drinks; mixes creatine with hydrochloric acid to optimize results with fewer doses and in less time.
Alkaline creatine: this is a highly pure powder, especially processed to obtain a higher pH than monohydrate.
If you are wondering how to take creatine step by step and, more specifically, how to take creatine monohydrate (the most demanded), follow the steps that we indicate below:
Ideally, you should take between 3 and 5 grams of creatine per day, although many people prefer to go through a “loading phase” at first, which we will talk about later. If this is not the case, it is best that you stick to the recommended grams per day.
Remember that any type of anabolic creatine that you want to implement must be consumed accompanied by a balanced diet and plenty of fluids.
The most important thing you should know about taking creatine monohydrate is that it is best to consume the product 1 hour before your daily training. If one day you decide not to train, you should take the creatine anyway, preferably at the same time as usual.
Add the indicated grams of creatine to a glass of water and mix well to dilute the product. You can also take creatine with smoothies or other all-natural drinks, although it’s best to do it with water.
also, read some articles from this website here.
In this other article on How to take creatine to increase muscle mass, you will find a large number of guidelines that can be very useful.
How and when to take creatine to increase muscle mass – How to take creatine step by step
When to take creatine
If you take 3 to 5 grams of creatine per day, it is best to take it before you start your morning workout (30 to 60 minutes before), as fasting creatine can have great benefits. It is also a good idea to take it after physical training, along with lunch, for good muscle recovery; the results will not vary and it is a decision that depends mostly on your preferences.
If you decide to do the creatine loading phase, we recommend that you distribute the daily doses with the main meals of the day. However, it would be very beneficial if you take your first dose of creatine on an empty stomach and before your first workout.
Similarly, it is essential to drink plenty of fluids with each dose of creatine, because by accelerating the production of the ATP molecule, creatine significantly increases the results of physical activity, giving the muscles volume and resistance for long days of exercise. training.
how much creatine to take
As we have indicated previously, the amount of alkaline that a person should ingest, according to experts, is around 5 grams per day, which is why when asked how much creatine to take, the answer is always between 3 and 5 grams.
However, many specialists recommend a so-called ” creatine loading phase “, which is the first five days of training. During this phase, a maximum of 20 grams of creatine should be ingested daily, divided into four doses of 5 grams each.
The creatine loading phase is not mandatory, but there are many individuals who bet on giving themselves a small boost during the first days of training.
how long to take creatine
Keep in mind that the creatine loading phase, as we have said before, is only the first 5 or 6 days, so do not take the 20 grams of creatine per day for longer, as it could cause serious problems for your body.
Once the creatine loading phase is over, the maintenance phase arrives, in which you should consume 3 to 5 grams of creatine per day. When you are in this maintenance phase, you must consume creatine for a period of 3 to 5 months to complete appropriate maintenance of the body’s muscles and without putting your health at risk, since taking creatine for too long could have side effects such as being overweight, constipation, cramps, etc
After a suitable period of maintenance, the ideal is to stop taking this supplement for several months (at least three). This will help reduce dependence on the supplement and stabilize creatine levels that we usually consume in meat, fish, eggs, and dairy.
How and when to take creatine to increase muscle mass – How long to take creatine
How to take creatine and protein
When consuming these two products at the same time, many doubts usually appear. Can I take them together or should I choose just one? How can I take creatine and protein at the same time and benefit from the properties of both products?
From unCOMO we want to tell you that you can take creatine and protein at the same time without problems. If you want to have more muscle mass and at the same time feel more energetic during your workouts, this mixture can be very beneficial for your health.
To learn how to take creatine and protein, you should know that although creatine can be taken both before and after exercising, protein has greater and better effects if it is consumed after a workout, because that is when the muscles will appreciate it the most.
For this reason, it is best that you prepare a good natural shake with the indicated doses of creatine and protein and drink it after exercise. To give yourself another boost and take advantage of natural foods to gain more muscle mass, do not miss this article on 6 homemade protein shakes to increase muscle mass.
Does creatine work?
Definitely yes, as research and studies prove it over and over again. The type you choose will depend on your body and digestive tract, but for maximum performance, five grams of OG creatine monohydrate daily is the best choice for faster power gains, improved endurance, and increased strength.