Creatine is one of the best supplements to build lean muscle, increase mass and even lose weight.
Creatine is a naturally-occurring nutrient made up of the amino acids arginine, glycine, and methionine, but only half the amount you need to build muscle is produced in the body.
Creatine plays a big role in the production of ATP in your body, which is essential for your fitness because ATP is a key source of energy in your system. Creatine is proven to help you optimize your workouts by providing you with powerful bursts of energy.
As popular as creatine is, many people are unsure how to use creatine, but keep reading: we’re going to outline exactly what you should do to get the most out of a creatine product.
When explaining how to use creatine, experts tend to say it is most effective to take it in three different phases.
Phase 1: The Loading Phase
The first phase is called the loading phase. This phase lasts for about one week, and it involves taking very large doses of creatine to get your body used to it and to saturate the muscles.
IMPORTANT NOTE: This phase isn’t always necessary. With Creatine Monohydrate, you’ll want to go through the loading phase. With other forms of creatine, this phase may not be required. Check the ingredients in any supplement before beginning the loading phase.
During the loading phase, you should be getting between 20 and 30 grams total of creatine every day, but you should definitely not take it all at once. Instead, spread it out into about five smaller dosages of about five or six grams each.
This sudden surge of creatine will really wake up your body and your muscles, and most creatine users report seeing great results during this phase.
Phase 2: The Maintenance Phase
The next phase of the creatine process is called the maintenance phase.
The maintenance phase lasts a little bit longer than the loading phase: most experts recommend sticking to this step for about three weeks.
The maintenance phase differs from the loading phase because you decrease your dose to just five grams of creatine per day. This amount will help you maintain the creatine saturated in your muscles, making sure you still get those energy bursts you need for your workouts.
Phase 3: The Cleanse Phase
The third and final phase of the creatine process is the cleanse phase. It is recommended that you stay on the cleanse phase for about one month, after which you can start up again with the first phase.
During this part of the treatment, you stop taking any creatine at all, allowing the excess to completely leave your system and your body’s normal creatine levels to be restored.
The cleanse phase is crucial to proper creatine usage because, according to Creatine-Monohydrate.org, after one month (the first two phases), “all the creatine you eat just goes to waste,” just like they normally do when you are not using a creatine supplement.
However, if you cycle through all three phases, it doesn’t allow your body to get too used to the creatine’s effect: when you start the process up again with the loading phase after a month of cleansing, your body will basically recreate those powerful effects.
The Fit, Strong Body of Your Dreams is Within Reach!
If you follow these three phases, eat right, and get consistent exercise, you will build up your strength and your muscle mass in no time at all!