Don’t get me wrong, the internet wasone of the greatest inventions of the 20th century.
Thanks to the internet, everyday people like me and you can access high-quality information in a matter of seconds.
But like with everything in life,there are drawbacks too.
One in particular that I can’t stand about the internet is there’s simply too much information.
As a result, we suffer from informationoverload.
With so much information to choosefrom, this makes it:
- Harder to find the specific information/answer you’re looking for. (Like finding a needle in a haystack)
- Confusing – a lot of the information is contradicting, depending on which “guru” you choose to listen to.
So if you’ve ever searched “How totake creatine monohydrate” and you’ve seen 5 different answers from 5 differentpeople, then don’t worry.
This article is all you need.
It’s a simple, no-BS guide to using Creatine Monohydrate that’s so straightforward, even beginners can follow.
So without blabbering on any longer, let’s get to the meat of this article.
Contents Show
Is Creatine safe for beginners?
Absolutely!
Creatine has had plenty of safety studies done on it and has proven to be a safe and effective supplement for both experienced gym-goers and beginners.
Should beginners “load up” with Creatine Monohydrate?
The most common protocol of usingCreatine Monohydrate involves a “loading up” phase, followed by a maintenance phase.
You may be thinking “what onearth does loading up mean?” so I’ll quickly address that now.
When using Creatine Monohydrate, wewant to saturate (i.e. fill up) our muscles’ creatine stores.
The most effective way to do this is to “load up” with a higher than normal dose of 20 grams per day over 7 days.
When “loading up”, it’s best tosplit this dose into 4 servings taken throughout the day.
So a simple loading protocol will belike below:
- 8am – Breakfast with 5gof Creatine Monohydrate
- 12pm – Lunch with 5g ofCreatine Monohydrate
- 3pm – Afternoon snackwith 5g of Creatine Monohydrate
- 6pm – Dinner with 5g ofCreatine Monohydrate
This has split our 20g loading doseinto 4 equal servings spread out through the day.
After 7 days of “loading up”, your muscles’creatine stores will be full, and then you can continue with a maintenance doseof 5g per day.
How much Creatine Monohydrate should a beginner take?
As advised above, I recommend you split your serving sizes into 5g per serving.
Most tubs of Creatine Monohydrate (including the one I use here) come with a 5g plastic spoon to help you measure it out.
But if you don’t have a 5g plasticspoon, then you can use a level tea spoon, as this is approximately 5g.
When to take Creatine Monohydrate for beginners?
In the “loading” phase, it’s best to spread out your Creatine doses throughout the day so you’ve got a consistent amount of Creatine coming into your muscles.
However, once you move to the maintenance phase, it’s advisable to take your 5g serving post workout.
Studies have shown that Creatine taken post workout is more effective at improving strength and body composition, compared to pre workout.
(I’m sure you’re all aware, but justto be crystal clear, post workout implies AFTER your gym session rather thanbefore.)
Should beginners take Creatine Monohydrate with Whey Protein?
During the loading phase, our maingoal is to take 20g of Creatine per day for 7 days.
Assuming you’re not using whey protein 4 times a day, I wouldn’t worry about mixing Creatine with Whey.
However, in the maintenance phase, I’d 100% recommend taking Creatine with your post workout protein shake.
Studies have shown that when taken together, whey + creatine combined have a synergistic effect.
(Meaning the whole is greater thanthe sum of its parts.)
This could be due to the insulinspike from ingesting whey, which helps the uptake of nutrients into your musclecells.
How long should beginners take Creatine Monohydrate for?
Studies have shown that long term Creatine use is safe, hence there are no apparent reasons as to why you should stop taking Creatine.
It’s dirt cheap too, so you shouldable to afford it all year round.
Personally though?
I believe that it’s always a good idea to give your body a rest from supplements, so for this reason, I like to cycle Creatine.
So my typical Creatine protocol isas below:
- Week 1: “Load up” Phase – 20g daily split into 4 doses of 5g
- Weeks 2 – 12: Maintenance Phase – 5g daily taken post workout with Whey
After week 12, I’ll stop using Creatinefor 6 weeks and then start the cycle back at week 1 again.
This has worked well for me up to thisday, and I’m sure it’ll work for you too.
Should beginners take Creatine Monohydrate in powder form or tablets?
In my opinion, this one falls downto personal preference.
Do you prefer convenience or purity?
Most Creatine powders out there are100% Creatine Monohydrate, so you know exactly what you’re getting.
Creatine tablets, however, contain alot of additives.
As an example, here is a list of other ingredients from Bulk Supplements creatine tablets, pulled straight from their website:
- Microcrystalline Cellulose
- Magnesium Stearate
- Hydroxy Propyl MethylCellulose
- Stearic Acid
- Silicon Dioxide
- Glycerine
To me that’s a lot of unwanted baggage for the convenience of a tablet.
When it comes to supplements, I’m abig believer that less is more in terms of the number of ingredients.
But hey-ho, everyone’s different soyou may prefer convenience to purity.
No hard feelings if you do, we’re all friends here 😉
What happens when you stop taking Creatine?
After around 2 weeks of stopping Creatine, your muscles’ Creatine stores will start to deplete.
This is simply because you’re using them up in your workouts, and there’s no external source to replenish them.
Some people may notice a loss of water weight, since Creatine increases water retention.
Does Creatine affect you sexually?
While some people claim that Creatine lowers your sex drive, there’s currently no evidence to suggest this.
Speaking from personal experience, Creatine doesn’t seem to have any effect on my libido.
What supplements should beginners take with Creatine?
As mentioned earlier in the article, Whey protein is a great supplement to mix with Creatine as it produces a synergistic effect.
Apart from that, the only other thing I’d use with Creatine is something with a bit of sugar, as the following insulin spike will help your muscles absorb it better.
Should beginners take Creatine?
Absolutely.
Creatine is an excellent supplement regardless of your resistance training ability and experience.
It’s dirt cheap too, which makes it perfect for beginners who don’t want to spend much money to start off with.
Is Creatine a gimmick?
Most certainly not.
Creatine is one of the most effective and proven bodybuilding supplements there is.
What should you mix Unflavored Creatine with?
In all honesty, unflavored Creatine tastes fine with plain water.
But if it doesn’t satisfy your taste buds, then you can mix it with some fruit juice, or even better, some Whey protein.
How to dissolve Creatine
Most Creatine powders dissolve easily when stirred with a spoon, or when shaken in a protein shaker.
But if you’re having issues trying to dissolve Creatine, then I highly recommend micronized Creatine, as it dissolves A LOT better than any old Creatine powder.
Should you take Creatine in hot water?
While Creatine may dissolve better in hot water, there are no studies which suggest taking it in hot water is more effective than cold water.
So, this one comes down purely to preference.
Should you take Creatine on an empty stomach?
I’d recommend taking Creatine with some carbs.
Why?
Well, when you ingest carbs, you spike insulin which helps shuttle nutrients (like Creatine) into your muscle cells.
Can you take Creatine with milk?
Sure.
If you’d prefer taking it in milk than water, then there’s no reason why you can’t.
In fact, many people take creatine with their post workout protein shake, which often contains milk.
Can you snort Creatine?
I mean, why would you even consider it?
While it probably won’t kill you, nothing good will come out of it.
Conclusion
As I stressed earlier, the internetis a “wild west” full of information, and it’s very easy to get lost and confused.
But hopefully this article providesyou with every thing you need to know about supplementing with Creatine Monohydrate.
That’s all for taking creatine as a beginner, but does creatine help with abs? Or does creatine make you more vascular?
Hope this helped!
Robb
I’ve been in the fitness and strength training industry for nearly a decade. In that time, I’ve gained 30 pounds of muscle, written hundreds of articles, and reviewed dozens of fitness supplements. As for my educational background, I’m a currently studying for my Active IQ Level 3 Diploma in Personal Training.
