The BEST Way To Use Creatine For Muscle Growth (4 STEPS)

Summary

This video script offers a comprehensive guide on maximizing the benefits of creatine supplementation for muscle growth and strength. It clarifies the effectiveness of creatine monohydrate, debunks the need for fancy forms, and suggests a daily dosage of 3 grams. The script also discusses loading protocols to quickly saturate muscles with creatine and advises on timing and combinations for optimal absorption. Finally, it touches on potential interference with caffeine, emphasizing the importance of consistency and proper use alongside a tailored training and nutrition plan.

Takeaways

• 🌟 Creatine is scientifically proven to be an effective and safe supplement for building muscle and increasing strength.
• 💡 Creatine naturally occurs in our bodies and is used as an energy source for high-intensity activities.
• 🔍 Research shows that all forms of creatine are equally effective, with creatine monohydrate being the most cost-effective.
• 💰 Save money by choosing creatine monohydrate, which is the cheapest and most effective option available.
• 📉 Avoid low dosages of 1-2 grams per day, as studies show they are insufficient for performance improvements.
• 📈 A daily dose of 3 grams of creatine monohydrate is suggested for most people, based on its effectiveness and efficiency.
• 🚀 Consider a loading protocol of 20 grams per day for a week to quickly saturate muscle creatine stores, or a non-loading protocol of 3 grams per day for gradual saturation.
• 🏋️‍♂️ Timing of creatine intake is not critical for performance, but consistency is key for maintaining elevated creatine levels.
• 🍏 There is some evidence that taking creatine with carbohydrates and protein may enhance saturation levels during the initial phase.
• ☕ Be cautious with caffeine consumption, as it may potentially interfere with the benefits of creatine, especially when taken together.
• 🔄 Creatine is not a magic solution; it works best when combined with a proper training and nutrition plan.

Q & A

What is creatine and what role does it play in muscle building and strength?

Creatine is a naturally occurring substance in the body that serves as an energy source for muscles during high-intensity activities. Supplementing with creatine can increase natural creatine levels, leading to a significant boost in power and strength during workouts, which over time can translate to greater muscle growth.

Why is it important to choose the right type of creatine?

Choosing the right type of creatine is crucial to avoid wasting money on unnecessary forms. Research indicates that all forms of creatine are equally effective at boosting muscle creatine levels, with creatine monohydrate being the most cost-effective.

What is the cheapest and most effective form of creatine according to the 2021 systematic review?

Creatine monohydrate is the cheapest and most effective form of creatine, as it has been shown to be as effective as more expensive forms without additional benefits.

What is the recommended daily dosage of creatine monohydrate for most people?

The recommended daily dosage of creatine monohydrate for most people is three grams per day, which is sufficient for maintaining elevated creatine stores and providing performance benefits.

Why might a higher initial dose of creatine be considered when starting supplementation?

A higher initial dose, known as the loading protocol, can help saturate muscle creatine levels more quickly, allowing individuals to experience the benefits of creatine supplementation sooner.

What are the two protocols for starting creatine supplementation, and what are their differences?

The two protocols are the loading protocol and the non-loading protocol. The loading protocol involves taking 20 grams of creatine per day for about seven days to quickly saturate muscles, followed by a maintenance dose of three grams per day. The non-loading protocol involves starting with three grams per day and gradually increasing creatine stores over three to four weeks before experiencing the benefits.

Why might the timing of creatine supplementation matter?

While creatine does not have an immediate effect, some research suggests that taking it after a workout may lead to slightly better lean mass increases compared to taking it before a workout. However, consistency in timing is more important than the specific timing itself.

Can taking creatine with certain substances interfere with its effectiveness?

Some research indicates that regular caffeine consumption may hinder the benefits of creatine. To avoid potential interference, it's recommended to either reduce caffeine consumption or avoid taking creatine and caffeine at the same time.

What should you look for in a creatine supplement to ensure you're choosing the right one?

To ensure you're choosing the right creatine supplement, look for creatine monohydrate as the only ingredient on the nutritional label, which indicates a cost-effective and scientifically supported choice.

What is the potential downside of following the loading protocol for creatine supplementation?

The potential downside of the loading protocol is the possibility of experiencing digestive distress from taking high doses of creatine at once. However, this can be mitigated by spacing out the daily dose into multiple servings.

How can you maximize the benefits of creatine while minimizing costs?

To maximize benefits and minimize costs, stick to creatine monohydrate, follow either the loading or non-loading protocol to saturate your muscles, and then maintain elevated creatine stores with a daily dose of about three grams.

Outlines

00:00

💪 Maximizing Creatine Benefits

This paragraph introduces the effectiveness and safety of creatine as a supplement for muscle growth and strength. It emphasizes the importance of using the right type of creatine and the correct dosage to avoid wasting money. The paragraph also discusses creatine monohydrate as the most cost-effective and scientifically proven form, debunking the claims of more expensive alternatives. The optimal daily dosage is suggested to be around 3 grams, which is less than the common 5-gram scoop size, potentially extending the supplement's duration and cost-effectiveness.

05:02

🚀 Creatine Loading vs. Non-Loading Protocols

This section delves into the specifics of creatine supplementation protocols, contrasting the loading and non-loading methods. The loading protocol involves a higher initial dose of 20 grams per day for seven days to rapidly saturate muscle creatine levels, followed by a maintenance dose of 3 grams per day. Conversely, the non-loading protocol starts with a consistent 3 grams per day, gradually increasing muscle stores over three to four weeks. The paragraph also touches on the potential benefits and drawbacks of each method, including the impact on body weight and the timing of creatine intake relative to workouts.

10:03

⏱ Optimal Timing and Consumption of Creatine

The final paragraph addresses misconceptions about when to take creatine and what to consume it with for maximum benefits. It clarifies that taking creatine pre-workout does not offer unique advantages and that post-workout timing may have a minor benefit during the saturation phase. The paragraph also suggests that consistency in daily intake is key, and highlights potential interference with caffeine, which might counteract creatine's effects. Recommendations are provided to either avoid caffeine or consume it separately from creatine to maximize the supplement's benefits.

Keywords

💡Creatine

Creatine is a naturally occurring substance in the body that serves as an energy source for muscles, particularly during high-intensity activities. In the video, creatine is highlighted as a supplement that can enhance muscle strength and size when used correctly. The script emphasizes the scientific evidence supporting creatine's effectiveness and safety, as well as the economic benefits of choosing the right form of creatine to maximize results without overspending.

💡Creatine Monohydrate

Creatine Monohydrate is the most common and cost-effective form of creatine supplement. The video script discusses a systematic review that compared different forms of creatine and concluded that creatine monohydrate is as effective as more expensive alternatives. It is recommended as the best choice for consumers looking to save money while benefiting from creatine supplementation.

💡Buffered Creatine

Buffered Creatine is a more expensive form of creatine that some companies claim to have enhanced absorption properties. However, the video script points out that research does not support these claims, and buffered creatine is almost 8 times more expensive than creatine monohydrate without any additional benefits, making it an inefficient choice.

💡Dosage

Dosage refers to the amount of a supplement taken at any one time. The script explains that there is a lower limit for creatine supplementation below which it is ineffective, such as 1 to 2 grams per day. It also suggests that the typical 5-gram dose may be excessive, with 3 grams per day being sufficient for most people, thus extending the life of a creatine tub and saving money.

💡Loading Protocol

The Loading Protocol is a method for rapidly saturating muscle creatine stores by taking a higher initial dose of creatine. The script describes this as taking 20 grams of creatine per day for about a week, after which the dosage is reduced to a maintenance level of 3 grams per day. This approach is beneficial for those who want to experience the effects of creatine supplementation quickly.

💡Non-Loading Protocol

The Non-Loading Protocol is an alternative method for gradually increasing muscle creatine stores by consistently taking a lower dose from the start. The script mentions that this approach takes longer, about three to four weeks, to elevate creatine stores and experience the benefits, compared to the loading protocol.

💡Caffeine

Caffeine is highlighted in the script as a potential interfering substance with creatine's benefits. A 2021 paper analyzed by Dr. Eric Trexler suggests that regular caffeine consumption might negate the performance benefits of creatine. The script advises avoiding combining creatine and caffeine to maximize creatine's effectiveness.

💡Carbohydrates and Protein

The script mentions that taking creatine with carbohydrates and protein may increase saturation levels more than taking creatine alone, particularly during the initial phase. However, this benefit is less relevant during the maintenance phase, and consistency in daily intake is more important.

💡Consistency

Consistency is emphasized throughout the script as a key factor in maximizing the benefits of creatine supplementation. Whether following a loading or non-loading protocol, maintaining a daily intake of creatine is crucial for building and maintaining muscle strength and size.

💡Supplement Store

The term 'Supplement Store' is used in the script to illustrate the variety of creatine forms that might be recommended by销售人员, which can lead to confusion and unnecessary expense. The video advises viewers to opt for creatine monohydrate to avoid wasting money on less cost-effective alternatives.

💡Science-Based Program

A science-based program refers to a fitness and nutrition plan that is grounded in scientific research and tailored to individual needs. The script suggests that creatine, when combined with such a program, can provide an edge in achieving fitness goals. The video encourages viewers to visit buildwithscience.com to find a suitable program.

Highlights

Creatine is scientifically proven to be an effective and safe supplement for building muscle and strength.

Creatine is a natural substance used as an energy source for high-intensity activities.

Supplementing with creatine can increase natural levels by about 30%, boosting power and strength in workouts.

Creatine monohydrate is the most cost-effective and effective form of creatine.

Fancy forms of creatine are not more effective than creatine monohydrate despite higher costs.

A daily dose of 3 grams of creatine monohydrate is sufficient for most people.

Lower doses of 1-2 grams per day are not effective for performance improvement.

A loading protocol of 20 grams per day for 7 days can rapidly saturate muscle creatine levels.

A non-loading protocol gradually increases creatine stores over 3-4 weeks.

The loading protocol may be preferable for those dieting due to immediate weight changes.

Creatine should be taken consistently every day for maintenance.

There is no significant benefit to taking creatine pre-workout.

Taking creatine with carbohydrates and protein may enhance saturation levels initially.

Caffeine consumption may potentially interfere with the benefits of creatine.

Avoiding caffeine or taking it separately from creatine can mitigate potential interference.

Creatine is not a magic solution but can provide an edge when paired with proper training and nutrition.

For personalized training and nutrition plans, consider taking an analysis quiz at buildwithscience.com.

Transcripts

with over a thousand studies being done

on creatine it's scientifically proven

to be an effective and safe supplement

to help you build stronger and bigger

muscles but science also reveals that

there's a specific way to use it to

maximize its benefits and save you money

while you're at it today i'll show you

how to do just that in four easy steps

before we dive into step one let's first

briefly discuss what creatine is and how

it can help you build more muscle and

strength so creatine is a substance that

we naturally produce and use up as an

energy source to power our muscles

through the first 10 seconds or so of

high intensity activities such as

sprints or tough set of bench press when

we supplement with creatine we can

increase our natural creatine levels by

about 30

this increase if maintained through

consistent supplementation has been

shown to provide a significant boost in

power and strength during our workouts

which over time has been shown to

translate to significantly greater

muscle growth it's effective and it

works but it's also very easy to waste a

bunch of money on it without fully

reopening its benefits the first step to

avoiding that is to make sure that you

pick the right type of creatine walk

into a supplement store and you'll be

recommended all sorts of fancy forms of

creatine that are supposed to boost

absorption or provide some kind of

enhanced effect but what does research

say

well ever since my last creatine video i

posted a couple years back there's been

some new contenders in the market

luckily a 2021 systematic review was

recently published that analyzed eight

different forms of creatine to determine

which was most effective as you can see

in the following table the researchers

also broke down the cost per serving for

the different forms of creatine with

creatine monohydrate being the cheapest

with buffered creatine costing almost 8

times as much

of the 8 which came out on top well it

turns out they all work just as

effectively at boosting muscle creatine

levels which makes sense plain old

creatine monohydrate has no problems

with absorption nor does it cause any

notable effects that a more costly

alternative would be solving these

alternatives still exist in the market

however because companies try to one-up

their competitors by claiming to have a

proprietary formula that makes it seem

like they're more effective than others

who just sell a single ingredient

cheaper form of creatine because of this

they can charge more of a premium for

their product but their fancy forms have

not beaten out plain old creature

monohydrate regardless of what their

marketing tries to convince you so given

that you could save over a dollar every

single day from sticking to plain old

crew to monohydrate save your money and

stick to that you can easily tell if

you're picking the right choice if you

look at the nutritional label and the

only ingredient shown is creatine

monohydrate all right so after you've

picked up your creative monohydrate the

next step you want to get right is how

much to take as it does seem there's a

lower limit that you'll want to meet for

example one study on female swimmers

showed that two grams per day of

creatine monohydrate supplementation for

six months failed to improve their

performance similarly another study

showed that one gram per day of

supplementation for a full year failed

to improve muscle function or lean mass

meaning that one to two grams per day is

likely too low of a dose however the

typical dose of 5 grams per day which is

also the standard scoop size for most

creatine products may actually be

overkill illustrating this is a 2018

paper that compared the effects of

supplementing with either 3 grams or 5

grams of creatine monohydrate per day

when compared to the placebo both groups

experience significant increases in

strength and based on the results the

researchers suggest that 3 grams per day

is a sufficient dose for most lifters

and if you crunch the numbers it makes

sense given that studies have shown a

significant improvement in performance

from dosages of around 0.03 grams per

kilogram per day so for a 170 pound

individual that amounts to just 2.3

grams of creatine per day which is less

than half of the often recommended 5

gram scoop size that would mean that

your tub of 30 servings of creatine

would last you two months instead of

just one so what i'd recommend is stick

to three grams per day a little less

than the typical scoop size as that's

going to be more than enough for the

vast majority of people if you are on

the much heavier side then you may

benefit from just a slightly higher dose

based on your body weight now with that

being said when you first start taking

creatine you may actually want to

consider bumping up the dose far above

this this is where step three comes into

play so after you start taking creatine

it takes time for your creatine levels

in your muscles to gradually increase

and fully saturate it doesn't happen

overnight and in fact often takes a

couple weeks to significantly increase

depending on how fast you'd like to

experience the effects of creatine

though there's two protocols you can use

the loading protocol is a method that

helps you saturate your muscles with

creatine as fast as possible so you can

start reaping the benefits right away

this involves taking five grams of

creatine four times per day to get a

total of 20 grams per day you repeat

this for about seven days to elevate

your creatine stores and then afterwards

drop down to just three grams per day as

we previously talked about in order to

now maintain your elevated creatine

stores in contrast the non-loaning

protocol is a method that gradually

increases your creatine stores in this

case you simply stick to three grams per

day from the start but rather than

taking just a week to elevate your

creatine stores this protocol will

typically take about three to four weeks

before you start experiencing the

benefits of supplementation

both protocols do get you to the same

point so there isn't necessarily a

better one to pick from the loading

method is advantageous if you'd like to

read the benefits as quickly as possible

and it's also the protocol i'd recommend

if you're dieting this is because as

your creatine stores increase your

muscles will begin to store more water

with it and your body weight will

increase

taking a low daily dose will often

result in a slow and gradual rise in

your body weight over the first two to

three weeks which can skew your weight

loss results on the other hand loading

for a week will cause a quick initial

spike in your weight but then you can

easily use that as your new baseline

body weight going forward rather than

having to wait several weeks to find out

how creatine has affected your weight

the only potential downside of a loading

protocol could be some digestive

distress from taking so much at once but

that seems to be mitigated if you space

out your 20 grams per day into multiple

doses like we discussed so pick your

poison and follow whichever protocol

that you'll be most consistent with but

as you do so it's important to

understand when to take it and what to

avoid taking it with to maximize this

benefit this is where step four comes in

when i first started taking creatine i

was under the impression that it was

best taken right before my workout to

help power my muscles and i also heard

that i should chug it with grape juice

to get an added benefit i vividly

remember being in my car creating tub

and great juice in hand following the

protocol and then proceeding to have a

kid you know one of the best workouts of

my life since then i've learned the

placebo effect is a hell of a drug but

i've also learned the truth about when

and what to take creatine with although

there isn't too much research that dives

into the specifics of timing remember

creatine doesn't have an immediate

effect this means that taking a

pre-workout doesn't provide any unique

benefit and it makes no sense why many

supplement companies still include

creatine as part of their pre-workout

formula in fact one study found a 1.7

difference in lean mass increases when

taking it after your workout in

comparison to before your workout but

this difference wasn't significant by

research standards as for what to take

it with there is some evidence that

taking creatine with carbohydrates and

protein increases saturation levels more

than just taking creatine on its own but

this only really makes a difference

during the initial saturation phase and

is of lesser relevance during the

maintenance phase so while taking it

with a post-workout meal may have a very

small benefit what's most important is

that you're taking it every day at a

time that you could be consistent with

but with that being said there is a

small possibility that caffeine

consumption may actually hinder the

benefits of creatine this is illustrated

by a recent 2021 paper and an excellent

analysis of it by dr eric trexler within

it he took the past five studies done on

creatine and caffeine and found that in

four of those five studies creatine

alone worked to produce a desired

outcome such as a boost in torque

strength and hypertrophy however in all

of those five studies when creatine was

combined with regular caffeine

consumption equivalent to at least two

to three cups of coffee a day despite

the muscles still being saturated with

higher levels of creatine it now failed

to provide any performance benefits dr

trexler speculates that it may either

have to do with some of the opposing

effects that creatine and caffeine have

on our muscles from habitual consumption

or the fact that taking them together

can cause gastrointestinal discomfort

and would negatively affect your workout

but the research is still far from

conclusive for now here are the best

recommendations if you're extremely

concerned about the potential

interference between caffeine and

creatine ditch regular caffeine

consumption since creatine tends to

provide greater benefits over time

instead save your caffeine consumption

just for times or workouts when you need

it the most but for many that can be a

tough ask in which case a more suitable

alternative is to simply avoid taking

creatine and caffeine together at the

same time

so i know we covered quite a bit but

here are the main key points to get the

most bang for your buck using creatine

monohydrate follow either the loading

protocol or non-loaded protocol to

saturate your muscles and then take

about three grams of it whenever you

wish every single day to maintain it and

then after a few weeks there are a few

signs that you want to look for to see

if it's working for you as it's not

going to work for everyone this is

something i'm actually going to cover in

a follow-up video that i'll link at the

end of this one when it's up that being

said guys creatine just like any other

supplement it's not magic it doesn't do

the work for you but when paired with

the right training and nutrition plan it

can help you give you a bit of an edge

and if you're looking for a simple yet

effective science-based program you can

trust that shows you exactly how to

train and how to eat to transform your

specific body as efficiently as possible

and simply head on over to

buildwithscience.com and take our

analysis quiz to find the best program

for you and your body thanks for

watching i highly recommend you give

these two videos a watch next and don't

forget to hit that subscribe button for

more i'll see you next time