LAST UPDATED: February 9th, 2022
Creatine is a substance that your body produces as a source of energy for your muscles and it is synthesized in the liver, but also in the pancreas and kidneys.
Creatine is formed in the body from the amino acids Arginine, Methionine, and Glycine and it produces chemical energy – ATP (adenosine triphosphate).
The average person’s body produces about 2 g of creatine a day.
But you probably hear about creatine at the gym.
It is one of the most used supplements.
Creatine can help you gain muscles, look bigger and increase your strength. (1)
Creatine promotes the renewal of ATP, which is used during muscle work.
This means that when you take this supplement you work out better, i.e., you have greater strength and better endurance.
The ingested creatine is 98% deposited in the muscles.
The remaining part is deposited in the brain, heart, and other organs, and the excess creatine is excreted through the kidneys in the form of creatinine.
So, today I am gonna show you everything you need to know about creatine.
Benefits of creatine for your muscles
1. Boost strength
In weightlifting and other sports where there is a sudden need for energy, the use of creatine can give a serious improvement in results.
It is stored in the muscles in the form of creatine phosphate.
Your muscles use energy when you work out.
And you get the energy for starting the cells when ATP (adenosine-tri-phosphate) transforms into ADP (adenosine-di-phosphate).
ADP can transform back to ATP, but you need creatine-phosphate for that.
So, ATP will be available to your muscles for further workouts.
Creatine increases the ability of muscles to re-synthesize ATP from ADP to respond to your energy needs.
2. Bigger muscle mass
Creatine can directly add mass by increasing the water content in the muscles during exercise.
Creatine can help you gain muscle mass effectively in the long run.
3. Better brain health
The brain as well as the muscles use ATP during work.
Research even shows that creatine improves memory in the elderly.
Downsides of using creatine
Like every other supplement, creatine can have a downsides too.
Increases water retention
This is not a medically important thing unless you have some health problem.
Most of the water stays in the muscles and makes you look bigger.
Many professional bodybuilders stop using it just before competitions to show better muscle definition.
This can happen if you take a lot of creatine on an empty stomach at once.
The solution is to take it along with food and lots of water or to take a couple of smaller doses throughout the day.
Does creatine help you lose weight?
Actually, you should use creatine if you want to increase muscle mass.
Most people will notice water weight and muscle gain after taking creatine.
Who needs to use creatine?
Anaerobic exercise, such as weightlifting and sprints, is the optimal stimulus for muscle growth. (2)
And creatine is the fuel you need for this type of physical activity.
Creatine gives you more energy, and thus provides support on the way to muscle mass and greater strength.
In other words, it provides you with fuel for physical activity that increases your strength.
And that means you have to be physically active.
Taking creatine without proper high-intensity training will not give any results.
Also, creatine will help you grow bigger muscles, if you exercise regularly.
When to use creatine?
Do you take creatine before or after a workout?
The best time to use creatine is after your workout.
Also, in the maintenance phase (see below) you may take creatine before your workout.
Should you take creatine on off days?
Yes, you should take creatine on off days to keep creatine levels in your muscles elevated.
How to use creatine?
There are 3 phases in creatine cycling:
At this stage, the muscles fill up and prepare to respond to the demands of the strain.
This phase requires larger amounts, 20-30 g per day, distributed in 4 – 5 even doses over 5 – 7 days.
It is important to distribute because sudden intake of a larger amount can lead to stomach problems.
It is recommended to maintain for 2 months.
You should take 5 g of creatine daily, 30 minutes before training and after training with a protein shake.
After 2 months of maintenance, you should take a 2 months break.
This is how the cycle ends and then you can start all over again.
Note: Taking creatine without proper high-intensity training will not give any results.
How long does it take creatine to work?
On average it can take from 1 to 4 weeks to see the results.
That depends on your workout regime, your diet, and creatine dosage.
Foods high in creatine
There are some foods high in creatine you can add to your diet, too. (3)
The best sources of creatine are beef, salmon, and some dairy products.
This is the most used form of creatine supplement.
Research related to this supplement has been going on for decades.
This is the most used creatine for weight gain.
It is interesting for many people in the gym and fitness industry.
Everything You Need to Know About Creatine – Bottom Line:
Creatine can help you build muscles for sure.
Numerous studies have shown that it gives results and it is safe.
However, if you don’t work out properly and don’t eat properly, the effect will be far weaker than expected.
So, before using creatine, re-examine yourself and your habits.
What is the Best Creatine Supplement?
I am gonna show you what is the best creatine supplement you should take to increase your muscles.
The supplement is called Ultimate CRN-5. (4)
Ultimate CRN-5 review
How does Ultimate CRN-5 work?
This supplement is made of 5 types of creatine important for muscle growth.
But what makes Ultimate CRN-5 different from other creatine supplements is that it’s packed with electrolytes that will help you stay hydrated.
That way you will have much more strength to work out harder at the gym.
Harder workouts – more strength and more muscle mass.
With Ultimate CRN-5 your muscles will grow 24/7 and you will have more energy.
Also, it will reduce sore muscles.
List of ingredients of Ultimate CRN-5 supplement
As I said, this supplement is made of natural ingredients only.
Here you can see the ingredients:
- Creatine Monohydrate
- Creatine Hydrochloride
- Tri-Creatine Malate
- Creatine Ethyl Ester
- Creatine Pyruvate
- Minerals – magnesium, potassium, calcium
- Orange and mango flavor
Ultimate CRN-5 is suitable for vegans and vegetarians.
Note: You can check every single ingredient in the pic below.
How to take Ultimate CRN-5?
You should take this supplement approximately 30 minutes after your workout.
Add a scoop of Intensive Pre-Train to 16 oz of water (2 glasses) or juice or smoothie.
Shake it well, or stir.
You should take it once per day.
And the best time to take it is after your workout if you want to increase muscle mass.
One package is enough for 4-5 weeks.
The flavor of this supplement is orange and mango.
Ultimate CRN-5 Review: Testimonials
Here you can see some feedback from gym-goers that used this supplement:
Safety and side effects
Ultimate CRN-5 is one of the safest protein supplements on the market.
This is a safe supplement that doesn’t have side effects due to its natural formula.
Actually, this supplement has all the necessary nutrients for good post-workout muscle growth.
You will pump your muscles without the unpleasant side effects other supplements can have.
Of course, read the label carefully if you are allergic to anything.
Where to buy Ultimate CRN-5?
The only place where you can buy it is on the official website.
You can find the information you need there.
The price of 1 package is 29.99$.
If you subscribe you will get 20% off.
So, you will get one package for 23.99$.
If you exercise 4-5 times per week, one package is enough for a month.
There is a 60-day money-back guarantee.
Shipping is free.
- The only place where you can buy it is on the official website
- You need to shake it or stir it and prepare it (for some guys this is boring)
- Your muscles will grow after a workout
- You will boost your strength
- Affordable price, free shipping
My name is Cliff and I am a personal coach, sports lover, fitness enthusiast and author of MusclesMagician. I have 15+ years of experience in fitness and bodybuilding and I want to share it with you. I am here to help you build muscles and lose fat faster.