Whether you want to build muscle mass, train longer without getting fatigued, or reduce your recovery time, creatine supplementation will give you the results you desire.
Taking creatine is easy, and it’s one of the most well-researched supplements out there.
In the sporting world, it’s the most used supplement, and is accepted as a safe substance by the International Olympics Committee.
If taken correctly, and if it’s not mixed with unnecessary ingredients, creatine is safe for short-term and long-term supplementation.
Knowing which form of creatine you need, and how to take it properly, will help you take informed steps as you dive into the world of sports nutrition. You won’t complain of stomach discomfort or feel disappointed for not getting the results you’d hoped for.
We’ve consulted information backed by government research to put together a quick guide on how to take creatine for optimal benefits.
Here’s what we’ll cover:
- What’s creatine and how to take it
- Who needs creatine
- Creatine monohydrate vs other forms of creatine
- How to raise your muscle creatine levels fast
- How to take creatine safely
- Frequently asked questions
What is Creatine?
Creatine is a molecule that forms naturally in the body as creatine phosphate. It’s composed of amino acids that act as fuel for the muscles and forms when fish and meat are consumed.
The body only produces 1 to 2 grams of creatine daily and stores it in the muscles. It’s then released when the muscles need a strong burst of energy.
Due to the limited amount produced naturally by the body, the muscle creatine stores of an athlete get depleted fast. This is the reason creatine is one of the most used supplements in sports.
In addition to the burst of energy, studies show that creatine intake has other major benefits such as:
- Increased muscle volume
- Increased strength
- Improved performance in high-intensity exercise
- Reduced sport-related injuries
Forms of Creatine Supplements
Creatine supplements come in powder and tablet form. Always stick to one type.
Creatine dissolves in water easily. However, it breaks down when it has been mixed with water for several days, so it is best to take it right after mixing.
It can be mixed into water, a protein shake, grape juice, or any other drink you use to stay hydrated.
ATH Sport Creatine is odorless and doesn't contain any flavors or other unnecessary ingredients.
The major benefits from this product include:
- It’s made in the USA.
- It’s gluten-free.
- It’s paleo-friendly.
- It’s Keto friendly.
- It’s soy-free.
- It does not contain any GMOs.
Individuals Who Need Creatine Supplementation
Continuous exercise causes muscle damage which the body then responds to with inflammation.
Recent research shows that athletes report decreased fatigue, decreased muscle soreness, and decreased recovery time while supplementing with creatine.
If you’re involved in strenuous exercise on a regular basis, it’s easy to see how creatine will help you prevent muscle loss and last longer in the game.
Other people who stand to reap major benefits from supplementing with creatine include:
- Vegans: Creatine made by the body mostly comes from eating meat and seafood. This means that vegans supplementing with creatine stand to benefit from increased fuel in their muscle stores.
- Bodybuilders: Not only professional bodybuilders but regular gym-goers who want to get huge will benefit. Studies show that creatine increases muscle volume when combined with strength training.
- Runners and Cyclists: For injury prevention and to go longer without burnout.
- Fitness lovers: If you love fitness and train regularly, creatine will help in preventing delayed onset muscle soreness (DOMS).
Creatine Monohydrate vs Other Forms of Creatine Supplements
There are six different forms of creatine supplements. Namely:
- Creatine monohydrate
- Creatine ethyl ester
- Buffered creatine
- Creatine hydrochloride
- Liquid creatine
- Creatine magnesium chelate
Out of these six forms, creatine monohydrate is the most recommended for sports supplementation. This is because it’s the most well-studied form with positive results to back it up.
The table below shows a summary of all forms of creatine and their effects.
|Creatine Form||Known Features|
|Creatine ethyl ester||
|Creatine magnesium chelate||
Most of the research available on the safety and effectiveness of creatine is focused on creatine monohydrate. Other forms only have limited research available and therefore cannot be trusted or recommended.
Raise Your Muscle Creatine Levels Fast
Supplementing with creatine long-term or short-term is safe according to the human trials on record.
According to research, taking creatine supplements for a short time did not show any improvement in the recovery of DOMS. Recovery was only shown to improve with long-term use.
Bodybuilders supplementing will have to wait some time before results start to show. To improve creatine uptake in your muscle stores, you can try creatine loading.
If you’re starting out on creatine for the first time, this approach is highly recommended.
It involves taking high doses of 20–25 grams every day for seven days. This is followed by 3–5 grams daily for the maintenance phase.
Creatine loading is a sure way to have your muscles saturated in a short time. This means that you get to see the benefits of creatine sooner.
The table below shows how to do creatine loading.
|Duration||Grams of Creatine||Serving|
|Week 1 loading phase||20 grams daily||5 gram serving 4 times a day|
|From day 8 Maintenance dose||5 grams daily||Can be taken all at once|
If you don’t want to start with the loading phase, taking 5–6 grams of creatine will work just fine. You’ll just need to be patient before you start seeing results.
Safety When Taking Creatine
When taking creatine, always follow the recommended dosage on the packaging.
Once you're done with the loading protocol, do not take more than recommended on the product label. Any excess will be excreted by the body, so it won't benefit you in any way.
Remember, creatine takes time to be fully saturated in your muscles. You won’t get huge in a day or two. Be consistent with 5–6 grams daily for amazing and long-lasting results
Creatine itself is FDA approved, however, the FDA does not regulate or control the supply of creatine.
There are several brands on the market, but safe use and additional ingredients are not controlled. This is why the products differ in quality and content.
Creatine from ATH Sport is pure and all of its ingredients are gentle on the stomach.
What People Say About ATH Sport Creatine
At ATH Sport, our goal is to ensure that the products that we deliver to our customers are safe and only include natural ingredients.
Here are some of the comments from our customers on their experience with creatine.
Damian Damian (Odessa, US)
Well this is gonna be a short review, but I’m satisfied with ATH Creatine. I like how it’s not flavored. I would recommend this product for people that are a part of a healthy lifestyle or for people who want to start trying creatine!
Alexa Novak (Cleveland, US)
I did extensive research on many different creatines and I’ve experimented with many; nothing compares to this by far. I waited 2 months to review this product and it has been a supplement that has completely changed how effective I am when it comes to lifting. The ingredients are clean, which makes it easy on the stomach. I had a problem with plateauing with my lifts before taking this creatine. Now I no longer have that issue. Please give this a try, I only wish I had sooner. Also drink LOTS of water with this.
Frequently Asked Questions
What are the side effects of creatine?
In all the studies conducted on creatine, there was no indication that it could harm healthy individuals.
Despite the myths surrounding creatine, it has not been shown to cause kidney problems.
The main side effects experienced by users are bloating and gastrointestinal discomfort.
Sticking to the proper dosage will help, as well as ensuring you’re not allergic to any other ingredient in the supplement you’re taking.
ATH Sport Creatine is made with products that are easy on your stomach, and if you stick to the proper dosage, you can use it long-term without any problems.
Can I Take Creatine With Other Supplements?
You can combine creatine with other supplements for even more benefits. You can put it in your protein shake or mix it with:
- PRE: A special plant-based blend that helps increase your endurance to high-intensity. exercise.
- BCAA’s: Made from natural plant-based ingredients, it helps shorten your recovery time and prevent loss of muscle fiber.
- Shrooms: Will help clear your brain and improve your focus. It also helps you relax and eliminates fatigue.
Where Can I Buy Creatine?
Shop for creatine and many other sports nutrition products by clicking here.
Feel free to contact us to have any additional questions answered. Our customer care team is made up of kind and helpful professionals who’ll get back to you immediately.