There is no doubt that Creatine benefits are multitudinous for the aspiring Fitness enthisiast or Bodybuilder. Since its inception in 1998, Creatine Supplements have consequently been tweaked and tested, honed and refined to the point where they are now a staple Supplement for millions of people looking to build muscle and increase strength. (Check out our Top Rated Creatine Supplements Here)

In order to get the most positive Creatine benefits and eliminate any potential negative side effects, I penned this Page as a thorough reference guide for anybody interested in taking Creatine – or for anybody who is currently on a cycle and wishes to increase their results.

What Does Creatine Actually Do? Creatine is primarily used to increase creatine phosphate levels in your muscles. This is important because creatine phosphate is used to manufacture more ATP, which is the primary source of energy needed for activities such as sprinting, weight lifting, or strength training. Therefore, the higher your creatine phosphate levels are, the more your body can replenish its ATP stores even when you are engaged in strenuous activity. This will ultimately result in your ability to work longer and push harder during your workouts, since you will have more of your much-needed energy bursts.

How More Creatine Translates To Bigger Muscles: Remember that more energy gives you more muscle strength and power. And more strength and power in your muscles allow you to lift more weights and do more reps during your workouts, which will ultimately lead to more lean muscles. Additionally, there are other benefits you can gain from taking creatine supplements, including the majority of peoples favorite side effect, commonly resulting in what is known as muscle volumizing. This means that when creatine enters your muscles, it also brings some water along, thus expanding your muscles and giving them a vastly fuller, ripped look.

How To Maximize Your Creatine Benefits: One of the immediately noticeable benefits of supplementing with creatine is the pre mentioned muscle volumization. When the levels of creatine in your muscles rise, your muscles also tend to retain water, thus achieving a fuller and plumper look. Of course, in order to achive this it is very important to take in a large volume of fluid. I consume 2 glasses of water every hour throughout the day until bedtime. Not only does this keep my muscles volumized, but it also takes the stress off the Kidneys and helps my body to process the Creatine much more effectively. Because these gains are composed mostly of water, they are likely to  slightly drop once you take a break from taking creatine. But, the good news is that seeing your muscles grow fuller within just a few weeks is likely to motivate you to work harder on your strength training routines, so by the time you take a break from creatine use, you would already have built real muscle mass, which will remain even when you no longer take it.

Eliminating Negative Side Effects: Of course, it is refreshing to learn about the major creatine benefits, but it is natural for you to be concerned about any possible Creatine side effects as well. The good news is that studies have found no major negative side effects from creatine use. Those who are engaged in sports like sprinting may not appreciate the added weight caused by water retention but for anybody whose primary goal is to add quality muscle, then that isnt really an issue. More worryingly, some people have reported experiencing stomach cramps and nausea during the first few days of use. Dehydration has also been listed as a possible side effect. Fortunately, both of these concerns can be effectively addressed by making sure that you consume a lot of liquids while you are supplementing. As I mentioned before, by drinking 1-2 glasses of water per hour I have never experienced any problems, and the same goes for all of my Gym going friends.

Quite frankly, if you are taking Creatine or any other muscle building Supp without drinking much water, not only are you making things harder for your body to process but you are also minimizing the positive effects from ther Supplement optimally flooding your system and essentially wasting your momey!  You should also guard against taking too much creatine, stick to the suggested dosages and consult your doctor before supplementing if you are currently taking medication for any existing medical condition. Obvious, right?

Dosages: Do You Really Need A Loading Phase? Many users say that you benefit more by taking a total of 20 grams each day during the first five to seven days (loading) and then lowering the dosage to 5 grams for the following weeks. I have tried both ways and actually feel that a loading phase is over-rated. Studies have also shown, that after a month, the results are the same with those who just took a maintenance dose of five grams a day. The only difference is that those who practiced loading saw results faster. Studies have also shown that the best time to take creatine is after a workout session, when your body has the highest ability to absorb it. There is no need to wait; you can start enjoying creatine benefits now!

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