{"id":683,"date":"2022-02-22T05:01:00","date_gmt":"2022-02-22T06:01:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=683"},"modified":"2022-03-02T06:00:38","modified_gmt":"2022-03-02T06:00:38","slug":"the-ultimate-guide-to-start-taking-creatine-what-is-creatine","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/the-ultimate-guide-to-start-taking-creatine-what-is-creatine\/","title":{"rendered":"The Ultimate Guide to Start Taking Creatine (What is Creatine?)"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter wp-image-3884224\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/creatine-weight.jpg\" alt=\"Creatine and a dumbbell\" width=\"770\" height=\"343\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/creatine-weight.jpg 2506w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/creatine-weight-300x133-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/creatine-weight-713x317-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/creatine-weight-768x342-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/creatine-weight-1536x683-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/creatine-weight-2048x911-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/creatine-weight-600x267-1.jpg 600w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<p><b>You\u2019re here to learn about supplementing with creatine.<\/b><\/p>\n<p><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">Perhaps you\u2019re wondering<\/span><\/span><span style=\"font-weight: 400;\">: <\/span><i><span style=\"font-weight: 400;\">what exactly does creatine do? Should I take creatine to get strong?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\"><strong>We weigh the pros and cons of different supplements as part of our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Program<\/a>,<\/strong> so you\u2019ve come to the right place to get the lowdown on taking creatine.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tShould you take creatine? If so, when and how much? Let our coaches help you decide!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>Here\u2019s what we\u2019ll cover in today&#8217;s guide<\/b><b>:<\/b><\/p>\n<ul>\n<li><a href=\"#whatis\"><b><span style=\"font-weight: 400;\">What is creatine?<\/span><\/b><\/a><\/li>\n<li><a href=\"#whatdoes\"><b><span style=\"font-weight: 400;\">What does creatine do? (An introduction to ATP)<\/span><\/b><\/a><\/li>\n<li><a href=\"#whatare\"><b><span style=\"font-weight: 400;\">What are the benefits of creatine?<\/span><\/b><\/a><\/li>\n<li><a href=\"#istaking\"><b><span style=\"font-weight: 400;\">Is taking creatine safe? (Is creatine bad for your kidneys?)<\/span><\/b><\/a><\/li>\n<li><a href=\"#howto\"><span style=\"font-weight: 400;\">How to train on creatine<\/span><\/a><\/li>\n<li><a href=\"#common\"><span style=\"font-weight: 400;\">Common mistakes when taking creatine<\/span><\/a><\/li>\n<li><a href=\"#best\"><span style=\"font-weight: 400;\">What is the best creatine to take? (Brand recommendations)<\/span><\/a><\/li>\n<li><a href=\"#howmuch\"><span style=\"font-weight: 400;\">How much creatine should I take?<\/span><\/a><\/li>\n<li><a href=\"#when\"><span style=\"font-weight: 400;\">When should I take creatine?<\/span><\/a><\/li>\n<li><a href=\"#should\"><span style=\"font-weight: 400;\">Should I supplement with creatine? (Next steps)<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s a lot to cover, so let\u2019s jump right in!<\/span><\/p>\n<p><span id=\"more-3513175\"><\/span><\/p>\n<h2><b>What Is Creatine?<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3646200\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/creatine-powder-scaled.jpg\" alt=\"Creatine in one of its many forms.\" width=\"750\" height=\"553\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/creatine-powder-scaled.jpg 2601w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/creatine-powder-300x222-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/creatine-powder-768x567-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/creatine-powder-713x527-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/creatine-powder-600x443-1.jpg 600w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<p><b>Creatine is a naturally occurring substance found in muscle tissue.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Right now you have creatine, specifically <\/span><i><span style=\"font-weight: 400;\">creatine phosphate<\/span><\/i><span style=\"font-weight: 400;\">, in your body. All vertebrate animals do. \u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yes, even corgis.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3733468 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/corgi.gif\" alt=\"Yep, even this corgi has creatine in its body.\" width=\"400\" height=\"400\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Think of <\/span><span style=\"font-weight: 400;\">creatine <\/span><span style=\"font-weight: 400;\">as an energy reserve your body taps into when it needs a boost. Or like an extra energy tank in Metroid or Mega Man.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our bodies naturally produce creatine in our liver, pancreas, and kidneys. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">We also obtain it from certain foods, because all vertebrate animals contain creatine in their muscles. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">So if you eat meat, you are getting extra creatine in your diet. Red meat in particular (beef, lamb, bison), has the highest levels of dietary creatine. <\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">(Don\u2019t eat meat? Cool. <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\">Read our plant-based guide.<\/a>)<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Outside of diet, people often supplement with creatine. It\u2019s one of the more popular supplements taken, and in fact, is THE most popular supplement taken amongst college athletes.<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/span><\/p>\n<p><b>The reason people supplement with creatine: <\/b><\/p>\n<blockquote>\n<p>The more creatine you consume &#8211; whether through nutrition or supplementation &#8211; the more will be found in your muscles.<\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">Why should you care? What does creatine do, exactly?<\/span><br \/>\n<a name=\"what does\"><\/a><\/p>\n<h2><b>What Does Creatine Do? (An Introduction to ATP)<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3733471 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-wizard.jpg\" alt=\"It&#039;s time for some Magic analogies!\" width=\"768\" height=\"576\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-wizard.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-wizard-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-wizard-713x535-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-wizard-600x450-1.jpg 600w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><b>Science time! To discuss supplementing creatine with any justice, we need to talk about ATP.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">All cells rely on adenosine triphosphate (ATP) for energy. It\u2019s our body\u2019s energy currency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sort of like \u201cMana\u201d in <\/span><i><span style=\"font-weight: 400;\">World of Warcraft<\/span><\/i><span style=\"font-weight: 400;\"> or <\/span><i><span style=\"font-weight: 400;\">Magic: The Gathering<\/span><\/i><span style=\"font-weight: 400;\">, ATP is a fuel tank for doing awesome things like <a href=\"https:\/\/www.nerdfitness.com\/blog\/running-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">running<\/a>, doing <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">pull-ups<\/a>, or summoning lighting.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3733476 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/world-of-warcraft.gif\" alt=\"ATP would be sort of like &quot;mana&quot; in WOW.\" width=\"500\" height=\"220\" \/><\/p>\n<p><span style=\"font-weight: 400;\">But much like \u201cMana,\u201d ATP can be replenished only so quickly by your body. With intense enough exercise, you\u2019ll use more ATP than your body can produce. Which means you\u2019ll run out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s why people can only sprint at 100% maximum effort for a short amount of time. You just plain run out of juice, or ATP. <\/span><\/p>\n<p><b>Depending on how you are exercising, your body will replenish its ATP through one of three ways: <\/b><\/p>\n<ul>\n<li><b>Less than 10 seconds, <span style=\"font-weight: 400;\">for exercises like short sprints or heavy lifting, ATP is replenished with creatine phosphate stored in muscle tissue.<\/span><\/b><\/li>\n<li><b>30 seconds to 2 minutes, <span style=\"font-weight: 400;\">for activities like swimming a few laps, ATP is replenished with glycogen found in your muscles. <\/span><\/b><\/li>\n<li><strong>Greater than 2 minutes,<\/strong> <span style=\"font-weight: 400;\">ATP is replenished with oxygen and glucose. You can think of endurance activities for this stage. <\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">I get it, there\u2019s a LOT more to it than that (The three systems often blend into each other, so it\u2019s not so clear cut).<a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a><\/span><\/p>\n<p><b>Why I bring all of this up: your body can quickly convert creatine to ATP (in seconds).<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This means the more creatine you have stored in your muscles, the longer you can utilize the phosphagen system &#8211; short and intense energy &#8211; to produce ATP.<\/span><\/p>\n<p><strong>It\u2019s math: <\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">The more creatine you <\/span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">consume<\/span><\/span><span style=\"font-weight: 400;\">, the more will be found in your muscles. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">The more creatine you have in your muscles, the <span style=\"text-decoration: underline;\">longer<\/span> you should be able to sprint at max effort (or lift heavy, etc.). <\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Granted, there\u2019s a point where your muscles become saturated with creatine and your body can\u2019t hold anymore. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll talk about dosage and absorption rates shortly. But first&#8230;<\/span><br \/>\n<a name=\"whatare\"><\/a><\/p>\n<h2><b>What Are the Benefits of Creatine?<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3733496 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/athlete.jpg\" alt=\"Creatine might help you sprint a little faster.\" width=\"768\" height=\"512\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/athlete.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/athlete-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/athlete-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/athlete-600x400-1.jpg 600w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><b>There is good evidence to suggest that creatine supplementation does, in fact, allow for longer periods of intense exercise by helping to produce more ATP. <\/b><span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">One such study found that supplementing with creatine for 28 days allowed users to increase their bike sprint by 15% and bench press performance by 6%.<a class=\"fn-ref-mark\" href=\"#footnote-6\" id=\"refmark-6\"><sup>[6]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is generally why people supplement with creatine. If you can produce more energy for more intense exercises, you can workout <\/span><i><span style=\"font-weight: 400;\">harder<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Instead of stopping at 10 reps because of exhaustion, perhaps you can squeeze out that 11th rep if you are storing more creatine.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Normally you slow down your sprint at 10 seconds, but now you keep going until 12.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to improve physically, being able to achieve one more rep or just a few more seconds of a sprint can be critical.<\/span><\/p>\n<h3><b>Creatine has a boatload of other benefits too:<\/b><\/h3>\n<p style=\"padding-left: 40px;\"><b>#1) Cell signaling. <\/b><span style=\"font-weight: 400;\">Creatine has been shown to increase satellite cell signaling, which helps your body communicate its \u201cneeds\u201d better. I personally picture a little cell crying out \u201chelp me, I\u2019m broken\u201d when thinking about cell signaling. However, improvements in cell communication can have an impact on muscle repair and growth.<a class=\"fn-ref-mark\" href=\"#footnote-7\" id=\"refmark-7\"><sup>[7]<\/sup><\/a><\/span><\/p>\n<p style=\"padding-left: 40px;\"><b>#2) Cellular hydration.<\/b><span style=\"font-weight: 400;\"> Creatine helps your muscles retain water, which helps them work more efficiently.<a class=\"fn-ref-mark\" href=\"#footnote-8\" id=\"refmark-8\"><sup>[8]<\/sup><\/a> Hydrated muscles perform better than dehydrated muscles, so creatine as a performance enhancer seems appropriate. <\/span><\/p>\n<p style=\"padding-left: 40px;\"><b>#3) Muscle growth. <\/b><span style=\"font-weight: 400;\">Creatine supplementation has been shown to increase the hormone IGF-1, which is needed for muscle growth.<a class=\"fn-ref-mark\" href=\"#footnote-9\" id=\"refmark-9\"><sup>[9]<\/sup><\/a> In fact, the International Society and Sports Nutrition states \u201cCreatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and <\/span><span style=\"text-decoration: underline;\"><i><span style=\"font-weight: 400;\">lean body mass<\/span><\/i><\/span><span style=\"font-weight: 400;\"> during training.\u201d<a class=\"fn-ref-mark\" href=\"#footnote-10\" id=\"refmark-10\"><sup>[10]<\/sup><\/a><\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Don\u2019t get thrown off by the \u201ccreatine monohydrate.\u201d We\u2019ll talk about types of creatine shortly. Just know that creatine has been shown to aid in muscle growth.<\/span><\/p>\n<p style=\"padding-left: 40px;\"><b>#4) Brain health. <\/b><span style=\"font-weight: 400;\">While not technically a muscle, your brain stores creatine. Can more stored creatine help with brain health?<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3734656\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/krang.gif\" alt=\"Does Krang take creatine?\" width=\"294\" height=\"217\" \/><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">There is research and evidence that suggests some conditions like Alzheimer&#8217;s, Parkinson\u2019s, and epilepsy can all be helped by supplementing with creatine.<a class=\"fn-ref-mark\" href=\"#footnote-11\" id=\"refmark-11\"><sup>[11]<\/sup><\/a> A creatine supplement might also help with memory and cognition in the elderly.<a class=\"fn-ref-mark\" href=\"#footnote-12\" id=\"refmark-12\"><sup>[12]<\/sup><\/a><\/span><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"font-weight: 400;\">Also, I have to highlight this study linking creatine supplementation with working memory and intelligence.<a class=\"fn-ref-mark\" href=\"#footnote-13\" id=\"refmark-13\"><sup>[13]<\/sup><\/a> This makes sense because your brain also uses ATP, which remember, creatine helps produce.<a class=\"fn-ref-mark\" href=\"#footnote-14\" id=\"refmark-14\"><sup>[14]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">All of these studies are going to lead to a natural question&#8230;<\/span><br \/>\n<a name=\"istaking\"><\/a><\/p>\n<h2><b>Is Taking Creatine Safe? (Is Creatine Bad for Your Kidneys?)<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3733522\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-scientist-2.jpg\" alt=\"It&#039;s time to talk research on creatine!\" width=\"768\" height=\"576\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-scientist-2.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-scientist-2-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-scientist-2-713x535-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-scientist-2-600x450-1.jpg 600w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><b>The use of creatine has been \u201cextensively studied,\u201d which makes my job of recommending it easy.<\/b><span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-15\" id=\"refmark-15\"><sup>[15]<\/sup><\/a> <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The International Society of Sports Nutrition analyzed over 500 studies on creatine usage and concluded: <\/span><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">\u201c<em>There is no scientific evidence that the short- or long-term use of creatine monohydrate has any detrimental effects on otherwise healthy individuals.<\/em>\u201d \u00a0<\/span><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">However, we should acknowledge there is anecdotal evidence that taking creatine can cause: <a class=\"fn-ref-mark\" href=\"#footnote-16\" id=\"refmark-16\"><sup>[16]<\/sup><\/a><\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Kidney damage<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Dehydration<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Diarrhea<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Upset stomach<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Kidney damage would be the most serious of these, let\u2019s talk about that specifically for a moment. <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Again, no study has been able to verify the claim of organ damage, and kidney function with creatine supplementation has been looked at specifically.<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-17\" id=\"refmark-17\"><sup>[17]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you have a history of kidney problems, it might be a good idea to talk to a doctor before you start supplementing with creatine. Better safe than sorry.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3602631 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/wayne-thumbs-up.gif\" alt=\"Wayne is stoked that he made his small change for weight loss.\" width=\"480\" height=\"264\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The other concern would be dehydration and diarrhea, which actually might have an easy cause and solution.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I mentioned earlier that taking creatine can help with muscle hydration. Because your muscles are holding onto more water, this leaves less water for other places. So if you start taking creatine, you should also increase your water intake!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Shoot for 16-18 ounces of water (a half-liter) for every 5 grams of creatine you take. We\u2019ll devote an entire section to dosage in just a moment. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should also be noted, that being dehydrated puts extra stress on your kidneys. It can also cause diarrhea. <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/everything-you-need-to-know-about-hydration\/\" target=\"_blank\" rel=\"noopener noreferrer\">Drink water<\/a>. <\/span><br \/>\n<a name=\"howto\"><\/a><\/p>\n<h2><b>How to Train on Creatine<\/b><\/h2>\n<h2><img loading=\"lazy\" class=\"alignnone wp-image-3733526 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-stormtrooper-gym.jpg\" alt=\"Does the Empire mandate this training?\" width=\"803\" height=\"532\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-stormtrooper-gym.jpg 1024w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-stormtrooper-gym-300x199-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-stormtrooper-gym-768x509-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-stormtrooper-gym-713x472-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/lego-stormtrooper-gym-600x397-1.jpg 600w\" sizes=\"(max-width: 803px) 100vw, 803px\" \/><\/h2>\n<p><b>The reason creatine is so popular is because of its impact on athletic performance.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">For you to receive most of the benefits of supplementing creatine, you\u2019ll need to work out. The creatine won\u2019t lift that barbell for you. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The interesting thing about creatine: nearly any type of physical performance has been linked to improvement when combined with creatine supplementation.<\/span><\/p>\n<p>For example&#8230;<\/p>\n<h3>Supplementing with creatine has been shown to improve:<\/h3>\n<p style=\"padding-left: 30px;\"><b>#1) Strength training. <\/b><span style=\"font-weight: 400;\">If you\u2019re looking to grow strong, <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">you need to lift heavy<\/a>. Taking creatine has been shown to increase muscle strength.<a class=\"fn-ref-mark\" href=\"#footnote-18\" id=\"refmark-18\"><sup>[18]<\/sup><\/a> In other words, taking creatine can help you lift <\/span><i><span style=\"font-weight: 400;\">slightly <\/span><\/i><span style=\"font-weight: 400;\">heavier or <\/span><i><span style=\"font-weight: 400;\">slightly <\/span><\/i><span style=\"font-weight: 400;\">more.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3581841 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/muppet-strength-training.gif\" alt=\"I highly doubt this muppet takes creatine.\" width=\"480\" height=\"270\" \/><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\"> If you do this consistently, you could start to achieve gains faster than you would without creatine supplementation. <\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">This is the number one reason people take creatine.<\/span><\/p>\n<p style=\"padding-left: 30px;\"><b>#2) Endurance. <\/b><span style=\"font-weight: 400;\">Despite creatine\u2019s popularity for strength training, it can also be used as a tool for endurance athletes. That\u2019s because creatine has been shown to increase glycogen stores.<a class=\"fn-ref-mark\" href=\"#footnote-19\" id=\"refmark-19\"><sup>[19]<\/sup><\/a> If you remember our example from earlier on different metabolic ways to replenish ATP, you\u2019ll recall that glycogen is a medium to long term energy source. <\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Meaning the more glycogen you have, the longer you can run. If you\u2019re looking into improving an endurance sport, creatine might be worth checking out.<\/span><\/p>\n<p style=\"padding-left: 30px;\"><b>#3) Recovery. <\/b><span style=\"font-weight: 400;\">Creatine has been shown to help reduce inflammation and muscle soreness.<a class=\"fn-ref-mark\" href=\"#footnote-20\" id=\"refmark-20\"><sup>[20]<\/sup><\/a> Shorter recovery times, means you can get back to training sooner. More gym time can equal a stronger you.<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">No one likes being <a href=\"https:\/\/www.nerdfitness.com\/blog\/i-worked-out-and-now-im-so-sore-help\/\" target=\"_blank\" rel=\"noopener noreferrer\">overly sore<\/a>. Creatine may help a little here. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you start to learn more about creatine, it makes sense why so many athletes take this supplement. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, I do need to mention that a majority of the benefits of creatine supplementation kick in with the conjunction of a regular exercise practice. <\/span><\/p>\n<p><b>Supplements must be combined with a good solid workout! <\/b><span style=\"font-weight: 400;\">You don\u2019t get big muscles or faster speeds from <em>only<\/em> protein and creatine.<\/span><\/p>\n<p><b>They need to be combined with a <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-determine-your-perfect-workout-plan\/\" target=\"_blank\" rel=\"noopener noreferrer\">proper training program<\/a>!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re not quite sure how to get going, I\u2019ve got a few resources for you.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>The first is our <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Bodyweight Workout<\/a>.<\/strong> I<\/span><span style=\"font-weight: 400;\">t\u2019s a circuit &#8211; <a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">where you quickly go from one exercise to the next<\/a> &#8211; that you can start doing tonight in your living room or basement or spaceship. It\u2019s one of our most popular routines here at Nerd Fitness, and it\u2019s something you can do from your own home. No gym required. Or&#8230;<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Follow our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 level Gym Workout Program<\/a> if you DO have access to a gym.<\/strong> It\u2019ll help you <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">get started with strength training<\/a>.<\/span><\/li>\n<\/ul>\n<p><b>If you want someone to help guide you &#8211; and hold you accountable &#8211; we can help with that too! <\/b><\/p>\n<p><b><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tA Nerd Fitness Coach can guide your weight training! Learn more here.\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/b><\/p>\n<p><a name=\"common\"><\/a><\/p>\n<h2><b>Common Mistakes When Taking Creatine<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3733547 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/abdominal-pain.jpg\" alt=\"Too much creatine? Let&#039;s find out!\" width=\"764\" height=\"509\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/abdominal-pain.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/abdominal-pain-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/abdominal-pain-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/abdominal-pain-600x400-1.jpg 600w\" sizes=\"(max-width: 764px) 100vw, 764px\" \/><\/p>\n<p><b>So far this article has more or less come out as an advertisement for creatine supplementation.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">While there are a lot of great benefits of creatine, and not much in the way of studies showing harm, we need to talk about one potential downside.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bloating.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3733549 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/jim-carrey.gif\" alt=\"The look on someone&#039;s face when bloated.\" width=\"480\" height=\"256\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Since creatine helps you retain water, you might feel a little bloated after taking it. Granted, hydrated cells perform better. But it can still be uncomfortable and cosmetically unappealing to hold onto a bunch of water.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The dosage and timing of taking creatine might be a factor, which we\u2019ll talk about soon.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if bloating continues to the point that it\u2019s interfering with your life, stop supplementing with creatine. <\/span><\/p>\n<p><b>Speaking of creatine challenges, there\u2019s also the fear that taking too much creatine could upset your stomach.<\/b><span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-21\" id=\"refmark-21\"><sup>[21]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll get to proper dosage of creatine in just a moment, which might solve this. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should be noted, that certain types of creatine are sold as \u201canti-bloating\u201d and \u201ceasy on the stomach.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s talk about types and brands of creatine right now, by looking into these claims. <\/span><br \/>\n<a name=\"best\"><\/a><\/p>\n<h2><b>What Is the Best Creatine to Take? (Brand Recommendations)<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"size-full wp-image-3733552 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/teaspoon-powder.jpg\" alt=\"How many of these should you take?\" width=\"800\" height=\"450\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/teaspoon-powder.jpg 800w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/teaspoon-powder-300x169-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/teaspoon-powder-768x432-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/teaspoon-powder-713x401-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/teaspoon-powder-600x338-1.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><b>Creatine actually exists in multiple forms. <\/b><span style=\"font-weight: 400;\">We\u2019ll go over each one briefly, plus give our recommendation on which type to take.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ll then leave you with a brand or two to try out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, some different types of creatine:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><b>#1) Creatine Monohydrate <\/b><span style=\"font-weight: 400;\">is the most common, and thus the most studied form of creatine. <\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">It\u2019s essentially a creatine molecule and a water molecule combined. <\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">This would be the form of creatine we recommend. When we discuss the benefits and safety of creatine, we mean creatine monohydrate, because it\u2019s the form that ends up being used in research.<a class=\"fn-ref-mark\" href=\"#footnote-22\" id=\"refmark-22\"><sup>[22]<\/sup><\/a><\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3439369 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/Dog-Chemist.gif\" alt=\"\" width=\"500\" height=\"400\" \/><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">If there is a downside to creatine monohydrate, it would be that your body might have trouble absorbing all of it.<a class=\"fn-ref-mark\" href=\"#footnote-23\" id=\"refmark-23\"><sup>[23]<\/sup><\/a> Which means you can pee a lot of it out. When people sell other types of creatine, they\u2019ll generally claim their version has a better absorption rate. <\/span><\/p>\n<p style=\"padding-left: 30px;\"><b>#2) Creatine Ethyl Ester <\/b><span style=\"font-weight: 400;\">is thought to be absorbed into the body easier than creatine monohydrate. There may be some evidence that this is true.<a class=\"fn-ref-mark\" href=\"#footnote-24\" id=\"refmark-24\"><sup>[24]<\/sup><\/a><\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">However, when it comes to body composition, creatine monohydrate still looks to be superior.<a class=\"fn-ref-mark\" href=\"#footnote-25\" id=\"refmark-25\"><sup>[25]<\/sup><\/a> <\/span><\/p>\n<p style=\"padding-left: 30px;\"><b>#3) Creatine Hydrochloride <\/b><span style=\"font-weight: 400;\">is another form of creatine that is touted as being absorbed easier than creatine monohydrate. You\u2019ll also see claims that it won\u2019t make you bloated. <\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Early evidence may back some of the claims of better absorption rates, but I would hold off on this form of creatine until more studies are done on its safety.<a class=\"fn-ref-mark\" href=\"#footnote-26\" id=\"refmark-26\"><sup>[26]<\/sup><\/a><\/span><\/p>\n<p style=\"padding-left: 30px;\"><b>#4) Buffered creatine <\/b><span style=\"font-weight: 400;\">attempts to solve the stomach issues that are anecdotally reported as a side effect of creatine consumption. This form of creatine is mixed with an alkaline powder, with attempts to make it easier to digest. So far studies on the results of these benefits are mixed.<a class=\"fn-ref-mark\" href=\"#footnote-27\" id=\"refmark-27\"><sup>[27]<\/sup><\/a><\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Again, for now, I\u2019d avoid buffered creatine until the research concludes its safety.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hopefully, I convinced you to stick with creatine monohydrate. Again, it\u2019s the most tested version of creatine there is, which makes it the most recommended.<a class=\"fn-ref-mark\" href=\"#footnote-28\" id=\"refmark-28\"><sup>[28]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Want some recommendations on brands?<\/span><\/p>\n<p><b>The brand of creatine monohydrate I personally take: <a href=\"https:\/\/www.amazon.com\/Monohydrate-Micronized-BulkSupplements-Performance-Bodybuilding\/dp\/B00E9M4XEE\/ref=as_li_ss_tl?th=1&amp;linkCode=sl1&amp;tag=nerdfitn-20&amp;linkId=f6b88384e0539e3cfa2340430721b6f9&amp;language=en_US\" target=\"_blank\" rel=\"noopener noreferrer\">Bulk Supplements<\/a>.<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">dotFIT is another good brand for you to <a href=\"https:\/\/www.dotfit.com\/content-36365.html\" target=\"_blank\" rel=\"noopener noreferrer\">check out<\/a>. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">MyProtein also carries a <a href=\"https:\/\/amzn.to\/2U3CMd9\" target=\"_blank\" rel=\"noopener noreferrer\">good choice<\/a>. <\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Both of those are creatine monohydrate options.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are going to take creatine, take creatine monohydrate. This leads to the next question&#8230;<\/span><br \/>\n<a name=\"howmuch\"><\/a><\/p>\n<h2><b>How Much Creatine Should I Take?<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3733567 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/measuring-cup.jpg\" alt=\"Keep creatine at about 3 to 5 grams a day.\" width=\"777\" height=\"437\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/measuring-cup.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/measuring-cup-300x169-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/measuring-cup-713x401-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/measuring-cup-600x338-1.jpg 600w\" sizes=\"(max-width: 777px) 100vw, 777px\" \/><\/p>\n<p><b>The question \u201cHow much creatine should I take?\u201d will lead us to the topic of Creatine Loading. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">The theory on Creatine Loading goes like this: <\/span><\/p>\n<blockquote>\n<p><span style=\"font-weight: 400;\">At first, you\u2019ll want to take more creatine so your muscles start storing it in greater quantities. Then you can taper off, as your muscles will already be saturated to their max with creatine phosphate.<\/span><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">Studies have shown this is the most effective way to increase creatine levels in muscle.<a class=\"fn-ref-mark\" href=\"#footnote-29\" id=\"refmark-29\"><sup>[29]<\/sup><\/a><\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Note, your results may vary, though the strategy below is well researched. Do what works best for you! I\u2019m no doctor, nor do I play one on TV.<\/span><\/i><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3733570 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/simpsons-doctor.gif\" alt=\"A perfect gif here, really.\" width=\"331\" height=\"249\" \/><\/p>\n<h3><b>Here\u2019s how to Creatine Load:\u00a0<\/b><\/h3>\n<ul>\n<li><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">For 5 days<\/span>, consume 20 grams of creatine per day to \u2018load\u2019 your muscles. <\/span><\/li>\n<li><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">After this period<\/span>, then you can go to 3 to 5 grams of creatine per day.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re concerned about taking 20 grams of creatine a day (more is not necessary or beneficial), the other strategy would be to just take 3 to 5 grams of creatine a day. In three to four weeks your creatine stores will be full.<a class=\"fn-ref-mark\" href=\"#footnote-30\" id=\"refmark-30\"><sup>[30]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have stomach issues with 20 grams a day, forget about loading. Stick to 3 to 5 grams a day and you\u2019ll be fine.<\/span><\/p>\n<p><b>This is the strategy I employ: <\/b><span style=\"font-weight: 400;\">5 grams of creatine on training days mixed in a small amount of water, consumed like a shot, immediately following my workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This leads us to&#8230;<\/span><br \/>\n<a name=\"when\"><\/a><\/p>\n<h2><b>When Should I Take Creatine?<\/b><\/h2>\n<h2><img loading=\"lazy\" class=\"alignnone size-full wp-image-3733574 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/clock.jpg\" alt=\"I wouldn&#039;t stress too much on when to take creatine. Around your training, there abouts.\" width=\"768\" height=\"511\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/clock.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/clock-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/clock-713x474-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/clock-600x399-1.jpg 600w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/h2>\n<p><b>Studies demonstrating the best time of day to take creatine are mixed. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to \u201cShould I take creatine before or after my exercise?\u201d this study showed it didn\u2019t really matter.<a class=\"fn-ref-mark\" href=\"#footnote-31\" id=\"refmark-31\"><sup>[31]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">It might be up to your personal preference on whether to take creatine before or after your training.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3588340 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/you-do-you.gif\" alt=\"As this gif explains, you do you when it comes to bulking up.\" width=\"353\" height=\"200\" \/><\/p>\n<p><span style=\"font-weight: 400;\">However, there is evidence you should take creatine somewhere <\/span><span style=\"text-decoration: underline;\"><i><span style=\"font-weight: 400;\">close<\/span><\/i><\/span> <span style=\"font-weight: 400;\">to when you exercise. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study split subjects into two groups. <\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">The first supplemented with creatine immediately before and immediately after their exercise. <\/span><\/li>\n<li><span style=\"font-weight: 400;\">The other took creatine first thing in the morning and again at night. <\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The experiment found the first group gaining the most muscle and strength.<a class=\"fn-ref-mark\" href=\"#footnote-32\" id=\"refmark-32\"><sup>[32]<\/sup><\/a><\/span><\/p>\n<p><b>I would recommend taking creatine either before or after your training practice.<\/b><span style=\"font-weight: 400;\"> Maybe split your intake and do a little bit of both. Take a mixture with you to the gym, start drinking it before working out and finish it right after. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">On rest days, <\/span><span style=\"font-weight: 400;\">when<\/span><span style=\"font-weight: 400;\"> you take creatine matters less. The point of taking creatine on a rest day is to keep the creatine phosphate<\/span> <span style=\"font-weight: 400;\">content of your muscles raised for when you do workout next. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take it whenever it is convenient on rest days. But take it close to when you work out on a training day.<\/span><br \/>\n<a name=\"should\"><\/a><\/p>\n<h2><b>Should I Supplement with Creatine? (Next Steps)<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3733579 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/running-park.jpg\" alt=\"You know are equipped to start supplementing with creatine!\" width=\"768\" height=\"432\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/running-park.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/running-park-300x169-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/running-park-713x401-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/running-park-600x338-1.jpg 600w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/p>\n<p><b>You don\u2019t <\/b><b><i>need <\/i><\/b><b>to supplement with creatine. <\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re eating a varied diet that includes a little bit of meat, you\u2019ll be consuming and building plenty of creatine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our stance at Nerd Fitness: if you have a healthy diet, you don\u2019t need to worry about <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-supplements-should-i-take\/\" target=\"_blank\" rel=\"noopener noreferrer\">any kind of supplementation<\/a>. Eating nutrient-dense foods like vegetables, fruits, and meat will provide you with all you need to thrive.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3568862 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/healthy-eating-rabbit.gif\" alt=\"This rabbit loves to eat his greens.\" width=\"354\" height=\"244\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>However, if you are strength training and looking to maximize your gains, a creatine supplement might be worth looking into.<\/strong> <\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">There\u2019s decent evidence in support of it allowing people to increase their athletic performance.<a class=\"fn-ref-mark\" href=\"#footnote-33\" id=\"refmark-33\"><sup>[33]<\/sup><\/a><\/span><\/li>\n<li><span style=\"font-weight: 400;\">All the downsides of creatine don\u2019t appear to be supported by the data.<a class=\"fn-ref-mark\" href=\"#footnote-34\" id=\"refmark-34\"><sup>[34]<\/sup><\/a> <\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To be fair, more long-term studies will be welcome on the safety of creatine supplementation.<a class=\"fn-ref-mark\" href=\"#footnote-35\" id=\"refmark-35\"><sup>[35]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">And just to be safe, if you have any history of kidney trouble, make sure you talk to a doctor first before you start supplementing with creatine.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3513289 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/Safety.gif\" alt=\"Yep! Safety first!\" width=\"439\" height=\"247\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Okay, I think that about wraps up the article on creatine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&#8230;still here? Perfect!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I have some great recommendations on where you should head from here. A perfect next step as you progress on your fitness journey:<\/span><\/p>\n<p><b>#1) If you want step-by-step guidance, a custom weight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 coaching program<\/a>:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-2969753 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/coach-ad-12-1.png\" alt=\"\" width=\"769\" height=\"232\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/coach-ad-12-1.png 1429w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/coach-ad-12-1-300x90-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/coach-ad-12-1-768x232-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/coach-ad-12-1-713x215-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/coach-ad-12-1-600x181-1.png 600w\" sizes=\"(max-width: 769px) 100vw, 769px\" \/><\/p>\n<p><b>#2) If you want an exact blueprint leveling up your nutrition, check out Nerd Fitness Journey! <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>If you follow our Nutrition missions, you&#8217;ll learn to eat healthier while earning XP! Sah-weeeet.<\/p>\n<p><b>#3) Join The Rebellion! <\/b><span style=\"font-weight: 400;\">We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so.\u00a0<\/span><\/p>\n<p><strong>Sign up in the box below to enlist and get our guide, <span style=\"text-decoration: underline;\"><i>Strength Training 101: Everything You Need to Know<\/i><\/span>.\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3513175\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"99.97.212.131\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-03-02 05:05:49\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><b>Now I want to hear from you:<\/b><\/p>\n<p style=\"padding-left: 30px;\"><em><span style=\"font-weight: 400;\">Do you have experience taking creatine? <\/span><\/em><\/p>\n<p style=\"padding-left: 30px;\"><em><span style=\"font-weight: 400;\">What results did you see?<\/span><\/em><\/p>\n<p style=\"padding-left: 30px;\"><em><span style=\"font-weight: 400;\">Does it sound like I\u2019m being sponsored by the supplement industry? <\/span><\/em><\/p>\n<p style=\"padding-left: 30px;\"><em><span style=\"font-weight: 400;\">Or am I not praising creatine enough?<\/span><\/em><\/p>\n<p>Let me know in the comments!<\/p>\n<p><b>-Steve<\/b><\/p>\n<p><b>PS: <\/b><span style=\"font-weight: 400;\">If you\u2019d like to learn more about our stance on the supplement industry, make sure you read \u201c<\/span><i><span style=\"font-weight: 400;\">What Supplements Should I Take?<\/span><\/i><span style=\"font-weight: 400;\">\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">###<\/span><\/p>\n<p><b>GIF source: <\/b><span style=\"font-weight: 400;\"><a href=\"https:\/\/imgur.com\/gallery\/pjOQV\" target=\"_blank\" rel=\"noopener noreferrer\">Lab dog<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/jokogif-xUPGcKoAYCn5fHK0Zq\" target=\"_blank\" rel=\"noopener noreferrer\">Muppet<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/season-4-the-simpsons-4x11-3orieN5HWXAMzfZtok\" target=\"_blank\" rel=\"noopener noreferrer\">Simpson\u2019s Doc<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/love-baby-ef61oIGVyckY8\" target=\"_blank\" rel=\"noopener noreferrer\">Bunny<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/already-googleplex-n4vx1YLmr4kO4\" target=\"_blank\" rel=\"noopener noreferrer\">Wayne<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/hair-makeup-folks-tEWhwU7rW9ubC\" target=\"_blank\" rel=\"noopener noreferrer\">You Do You<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Photo source:<\/strong> Evgeniy Losev \u00a9 123RF.com, <a href=\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/b\/b1\/Lemairemeel.jpg\" data-fslightbox=\"gallery1\">Creatine Powder<\/a>, <a href=\"https:\/\/pixabay.com\/en\/wizard-gandalf-lego-magic-sorcerer-2021410\/\" target=\"_blank\" rel=\"noopener noreferrer\">Gandalf<\/a>, <a href=\"https:\/\/pixabay.com\/en\/athlete-runner-sprint-fast-black-1840437\/\" target=\"_blank\" rel=\"noopener noreferrer\">Sprint<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/pixbymaia\/9662665997\" target=\"_blank\" rel=\"noopener noreferrer\">scientist-minifig<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/chrish_99\/6632375445\/in\/photolist-9pbzs7-ac4pRC-b75E9M-4CmS95-5VM4ut-EM1r5Y-qcszeD-a3PUAh-as6W75-pEwAoG-cMmSiY-cLX2AC-cMmQa1-cMmT8y-cLVATd-cMmRSb-cMmUSA-cLU6Fu-cMmVG9-cMmLM1-cMmNm7-cMmPFm-cMmKe7-cMmMjm-cLTYbQ-cMmGRj-cMmTvL-cMmHg9-cMmQzS-cMmKCh-cLVgTN-3QW3Gj\" target=\"_blank\" rel=\"noopener noreferrer\">New Years Resolutions<\/a>, <a href=\"https:\/\/pixabay.com\/en\/abdominal-pain-pain-appendicitis-2821941\/\" target=\"_blank\" rel=\"noopener noreferrer\">Stomach Ache<\/a>, <a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:One_teaspoon_contain_about_10_gram_bleaching_powder.jpg\" data-fslightbox=\"gallery1\">Teaspoon<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/icanchangethisright\/3690980086\/in\/photolist-6CaeMG-anNN44-5Fj9Q5-bsHAgC-anNMnT-4h1HL4-9qrbK8-abXQVR-21FDoov-5tQZh9-6iWtxN-b2Ryua-ac6hAo-bbrjEz-B24d8-7tqeLA-aRCDR-21W4daP-4GXGJi-5mfH6-Qq3Anc-gxcED-9M2DUT-26mr2XN-ceKFZS-b3Aj3X-9NAsCc-b4ULxB-23VC3nA-6fNEmt-8TL2L4-9NED8w-9NBTQp-bwyUgU-74jKzz-7au7rW-4kdq4N-2degdzJ-6fSGWA-c4QqeJ-9NFhVS-SH9NG-5SnEQx-82kpx3-cQm957-nCwcVW-e2FZQW-dV6n9Q-4M1Cq7-7Nnanf\" target=\"_blank\" rel=\"noopener noreferrer\">Measuring Cup<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/149561324@N03\/38402897046\/in\/photolist-21vwTmA-2aKoMiw-255MhKJ-21BNe1d-D5w1rE-CMoCab-2es9xs1-FSa7wH-GQMeFY-EwmBMf-24CN4XU-2cr96hk-QHKcPy-QVdeGr-B8nnht-22dk4B8-XPvjzP-QddMg8-2cHTrm5-RFXc8o-2cHTra3-ZNunaG-24CvD7h-ZRu3yM-27aQsdu-MCqpVQ-28xSce2-28xGi4D-NU5G8f-K7c56b-269nGhy-236Eow1-HNQeBB-218mwQy-M1c3xF-2aGKhR5-H8eF7P-GyUC1E-ZFCqHh-227dMfT-22vtpNm-2767kJX-2d2uUvp-MLx3fd-DFL4Hw-SiDErS-239kRU7-21VcBv1-28VMJA7-MgJ6za\" target=\"_blank\" rel=\"noopener noreferrer\">Clock<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/livingfitnessuk\/8950373842\" target=\"_blank\" rel=\"noopener noreferrer\">Running<\/a><\/span><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-3\" class=\"fn-text\">Check out that report from the NCAA <a href=\"http:\/\/www.ncaa.org\/about\/resources\/research\/ncaa-student-athlete-substance-use-study-executive-summary-august-2014\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-4\" class=\"fn-text\">Whole degrees are created on this stuff and I just crammed it all into a few sentences. Don\u2019t be mad at me, science nerds!<a href=\"#refmark-4\"><\/a><\/li>\n<li id=\"footnote-5\" class=\"fn-text\">Check out <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10919967\" target=\"_blank\" rel=\"noopener noreferrer\">this study<\/a> on creatine and ATP.<a href=\"#refmark-5\"><\/a><\/li>\n<li id=\"footnote-6\" class=\"fn-text\">You can review that study <a href=\"https:\/\/www.researchgate.net\/publication\/15419659_The_effect_of_creatine_monohydrate_ingestion_on_anaerobic_power_indices_muscular_strength_and_body_composition\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-6\"><\/a><\/li>\n<li id=\"footnote-7\" class=\"fn-text\">Check out <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10683092\" target=\"_blank\" rel=\"noopener noreferrer\">this study<\/a> on creatine and cell signaling.<a href=\"#refmark-7\"><\/a><\/li>\n<li id=\"footnote-8\" class=\"fn-text\">Check out that study on creatine and cellular hydration <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8098459\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-8\"><\/a><\/li>\n<li id=\"footnote-9\" class=\"fn-text\">[Check out a study on creatine and IGF-1 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18708688\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-9\"><\/a><\/li>\n<li id=\"footnote-10\" class=\"fn-text\">Check out that report from the ISSN <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2048496\/\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-10\"><\/a><\/li>\n<li id=\"footnote-11\" class=\"fn-text\">Check out these studies on creatine and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1510941\/\" target=\"_blank\" rel=\"noopener noreferrer\">Alzheimer\u2019s<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10222117\" target=\"_blank\" rel=\"noopener noreferrer\">Parkinson\u2019s<\/a>, and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19393274\" target=\"_blank\" rel=\"noopener noreferrer\">epilepsy<\/a>.<a href=\"#refmark-11\"><\/a><\/li>\n<li id=\"footnote-12\" class=\"fn-text\">Check out that study on creatine and cognition <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17828627\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-12\"><\/a><\/li>\n<li id=\"footnote-13\" class=\"fn-text\">You can read that study over <a href=\"https:\/\/www.naturalstacks.com\/blogs\/news\/creatine-brain-benefits\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-13\"><\/a><\/li>\n<li id=\"footnote-14\" class=\"fn-text\">Another study on that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3407788\/\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-14\"><\/a><\/li>\n<li id=\"footnote-15\" class=\"fn-text\">You can check out the full report from the International Society of Sports Nutrition <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/1550-2783-4-6\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-15\"><\/a><\/li>\n<li id=\"footnote-16\" class=\"fn-text\">Check out <a href=\"https:\/\/www.menshealth.com\/health\/a19515624\/creatine-side-effects-what-it-is-what-it-does\/\" target=\"_blank\" rel=\"noopener noreferrer\">Men\u2019s Health<\/a> for some claims about the downsides to creatine.<a href=\"#refmark-16\"><\/a><\/li>\n<li id=\"footnote-17\" class=\"fn-text\">Check out that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12500988\" target=\"_blank\" rel=\"noopener noreferrer\">report here<\/a>.<a href=\"#refmark-17\"><\/a><\/li>\n<li id=\"footnote-18\" class=\"fn-text\">Check out one study demonstrating that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11357946\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-18\"><\/a><\/li>\n<li id=\"footnote-19\" class=\"fn-text\">Check out a study done by Louisiana State University <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11445755\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-19\"><\/a><\/li>\n<li id=\"footnote-20\" class=\"fn-text\">Check out that report <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15306159\" target=\"_blank\" rel=\"noopener noreferrer\">right here.<\/a><a href=\"#refmark-20\"><\/a><\/li>\n<li id=\"footnote-21\" class=\"fn-text\">Men\u2019s Health talks about the anecdotal reports of negative reactions to creatine <a href=\"https:\/\/www.menshealth.com\/nutrition\/a19530412\/creatine-q-a\/\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-21\"><\/a><\/li>\n<li id=\"footnote-22\" class=\"fn-text\">Check out <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21424716\" target=\"_blank\" rel=\"noopener noreferrer\">this report<\/a> on other versions of creatine.<a href=\"#refmark-22\"><\/a><\/li>\n<li id=\"footnote-23\" class=\"fn-text\">Check out an interesting study on the absorption of different kinds of creatine <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22432515\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-23\"><\/a><\/li>\n<li id=\"footnote-24\" class=\"fn-text\">Check out that study <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4469200\/\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-24\"><\/a><\/li>\n<li id=\"footnote-25\" class=\"fn-text\">Check out that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19228401\" target=\"_blank\" rel=\"noopener noreferrer\">study here<\/a>.<a href=\"#refmark-25\"><\/a><\/li>\n<li id=\"footnote-26\" class=\"fn-text\">Check out an intriguing study on creatine HCI <a href=\"https:\/\/www.researchgate.net\/publication\/288670717_Creatine_HCl_and_Creatine_Monohydrate_Improve_Strength_but_Only_Creatine_HCl_Induced_Changes_on_Body_Composition_in_Recreational_Weightlifters\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-26\"><\/a><\/li>\n<li id=\"footnote-27\" class=\"fn-text\">Check out a study comparing buffered creatine to creatine monohydrate <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22971354\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-27\"><\/a><\/li>\n<li id=\"footnote-28\" class=\"fn-text\">Check out this report on different versions of creatine <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21424716\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<a href=\"#refmark-28\"><\/a><\/li>\n<li id=\"footnote-29\" class=\"fn-text\">Check out this look at <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8828669\" target=\"_blank\" rel=\"noopener noreferrer\">creatine loading<\/a>.<a href=\"#refmark-29\"><\/a><\/li>\n<li id=\"footnote-30\" class=\"fn-text\">Check out the ISSN\u2019s report for that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2048496\/\" target=\"_blank\" rel=\"noopener noreferrer\">statistic here<\/a>.<a href=\"#refmark-30\"><\/a><\/li>\n<li id=\"footnote-31\" class=\"fn-text\">Check out that study <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25993883\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-31\"><\/a><\/li>\n<li id=\"footnote-32\" class=\"fn-text\">You can read that full report <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25993883\" target=\"_blank\" rel=\"noopener noreferrer\">right here<\/a>.<a href=\"#refmark-32\"><\/a><\/li>\n<li id=\"footnote-33\" class=\"fn-text\">Check out <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3407788\/\" target=\"_blank\" rel=\"noopener noreferrer\">this report<\/a>.<a href=\"#refmark-33\"><\/a><\/li>\n<li id=\"footnote-34\" class=\"fn-text\">Again, here\u2019s the <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0173-z\" target=\"_blank\" rel=\"noopener noreferrer\">ISSN\u2019s report<\/a>.<a href=\"#refmark-34\"><\/a><\/li>\n<li id=\"footnote-35\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15707376\" target=\"_blank\" rel=\"noopener noreferrer\">This <\/a>study has an interesting warning on the need for more long-term creatine studies.<a href=\"#refmark-35\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-creatine-how-to-start-supplementing-with-creatine\/\">The Ultimate Guide to Start Taking Creatine (What is Creatine?)<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019re here to learn about supplementing with creatine. Perhaps you\u2019re wondering: what exactly does creatine do? Should I take creatine to get strong? We weigh the pros and cons of different supplements as part of our 1-on-1 Online Coaching Program, so you\u2019ve come to the right place to get the lowdown on taking creatine. Here\u2019s [\u2026]<br \/>\nThe post The Ultimate Guide to Start Taking Creatine (What is Creatine?) first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":685,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/683"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=683"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/683\/revisions"}],"predecessor-version":[{"id":752,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/683\/revisions\/752"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/685"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=683"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=683"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=683"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}