If you've set the goal of increasing muscle mass and improving your training performance, you've probably already heard of creatine; a supplement that is an essential ally for optimizing muscle development , helping you increase strength, power, and performance.
However, to increase the size of your muscles and achieve the desired results, it is essential to know how to take it correctly . No, it's not enough to just take it without more thought.
If you have questions about how to use this supplement effectively, you've come to the right place, because at Be Levels we're going to tell you how to take creatine to gain muscle mass safely and effectively , so you can get the most out of each dose.
Why is creatine important for gaining muscle mass?
Creatine is a substance that our body produces naturally and that we also find in foods such as meat or fish. However, the amounts obtained through diet are not always sufficient to reach the adequate level that favors a significant increase in muscle mass.
Its main function is to quickly replenish energy reserves in the muscles , allowing us to train with more intensity and delay fatigue. By being able to lift more weight or perform more repetitions, greater muscle growth is stimulated.
But that's not all: creatine also increases intracellular hydration , making muscle fibers appear more voluminous and promoting the ideal environment for the synthesis of new muscle proteins.
How should I take creatine to gain muscle mass?
Once we know what it is and how it can help you, aware of the doubts it generates, we're going to answer a question you've probably asked yourself at some point: how should I take creatine to gain muscle mass ? Let's go step by step!
First of all, choose a high-quality creatine.
Not all creatines are created equal. Ideally, you should opt for a pure formula with maximum absorption, like that of Creatine , one of the best formulas on the market with Creapure® , the purest and safest form of creatine monohydrate available.
In addition, it includes minerals and digestive enzymes. which enhance their absorption and bioavailability, ensuring that every gram you take is used to its fullest potential to boost strength, accelerate recovery, and promote muscle development.
Recommended dose
The most commonly used and evidence-backed dose is 3 to 5 grams daily . You can take it every day, even on rest days, to keep muscle stores saturated.
Ideal time to take it.
While there is some flexibility, much research indicates that the best time to take creatine is right after training , combined with a meal or protein shake , to promote absorption. On rest days, you can take it at any time, although it's best to take it with a meal if possible.
Above all, perseverance.
Creatine is not an immediate-effect supplement; its power lies in continuous use . You must maintain daily consumption to notice improvements in strength, performance, and muscle volume.
Stay hydrated.
Creatine increases water retention within the muscle, so it's essential to drink enough water throughout the day to optimize its benefits and avoid dehydration. Make sure to drink at least two liters daily.
Is a loading phase necessary?
The famous loading phase consists of taking higher doses of creatine (about 20 g per day divided into 4 doses) for 5-7 days to quickly saturate the muscles.
While it's true that this can accelerate initial results, the reality is that the loading phase isn't essential . You can achieve the same benefits by taking the daily dose of 3-5g. You'll simply take a little longer to reach muscle saturation.
In short, creatine is one of the most effective supplements for gaining muscle mass. and improve athletic performance. But, as we have seen, for it to really work, it is essential to take it consistently, in the right dose and with a quality formula.
