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## Introduction

Taking creatine and protein can help you build muscle, lift more weight, and improve your overall performance in a wide range of athletic activities. Whether it's used for weight lifting, cardio, or sports, many people want to start taking protein and creatine since they are natural supplements. However, they aren't exactly sure how these supplements work within the body and there are also many myths ranging from muscle cramps to kidney damage. So today, we're going to take a journey inside the body to find out exactly what happens when you supplement with protein and creatine for 30 days straight, based on scientific evidence.

## Understanding Protein

To fully understand the changes and reactions that will happen, you need to understand what these supplements are and where they come from. Starting first with protein, which is one of the three main macronutrients alongside carbohydrates and fats. It's made up of building blocks called amino acids. There are 20 different amino acids that can form a protein, and most are naturally produced within your body. However, nine of these amino acids can't be produced by your body on its own and are known as essential amino acids, which need to be obtained from food.

When we consume protein, whether from plant or animal sources, it undergoes a series of transformations. First, our body's priority is to break down the protein into amino acids. This breakdown process begins in the mouth through chewing and continues in the stomach, where gastric juices assist in further digestion. After that, the partially digested protein enters the small intestine where specialized enzymes and acids from the pancreas complete the breakdown, ultimately resulting in singular amino acids ready for utilization.

Once the amino acids are in their individual form, they are transported to the liver, which acts as a control center. The liver rearranges and combines these amino acids to synthesize the specific proteins that the body needs. Different proteins have diverse functions such as aiding the immune system, facilitating chemical reactions, transporting molecules, or assisting in DNA synthesis.

## The Role of Creatine

Creatine, on the other hand, is a molecule that's naturally produced in your body, primarily in the liver, kidneys, and pancreas. It's made from three amino acids: Arginine, Glycine, and Methionine. Creatine can also be obtained from certain foods, particularly meat and fish. Creatine is important for energy metabolism because it helps replenish adenosine triphosphate (ATP), which is the primary energy currency of your cells.

It's important to consider that the effects of taking creatine and protein for 30 days will depend largely on how much protein and creatine you are already consuming. For creatine supplementation, the most often recommended dose for the fastest results is a loading phase where you take 20 to 25 grams of creatine monohydrate for the first five to seven days, followed by 5 grams daily.

For instance, three and a half ounces of herring contains 1.1 grams of creatine, three and a half ounces of beef contains 0.9 grams, and three and a half ounces of salmon also has 0.9 grams. These are among the most creatine-dense foods available, meaning most foods have lower amounts. Hence, supplementing with creatine is generally more efficient.

## Effects of Taking Creatine for 30 Days

Assuming you are not getting enough creatine and protein daily, here are the potential effects of increased intake for 30 days:

1. **Increased Muscle Creatine Stores**: Creatine increases stores of phosphocreatine within your muscles, aiding in the formation of new ATP for energy. This helps you maintain higher performance levels for longer durations.

2. **Cell Volumization**: Creatine is an osmotically active substance, pulling water into your muscle cells, making them appear larger and contributing to muscle growth.

3. **Improved Performance**: You'll likely be able to do more reps with a specific weight load due to increased ATP availability.

4. **Reduced Muscle Protein Breakdown**: Water retention in muscles helps prompt protein synthesis and decrease muscle protein breakdown.

5. **Enhanced Recovery**: Creatine helps improve recovery from intense training, enabling you to train more frequently.

6. **Safety and Side Effects**: Most people experience these benefits without side effects. However, possible side effects, especially during the loading phase, include cramping, nausea, stomach pain, and diarrhea. Ensuring adequate water intake can mitigate dehydration risks.

## Effects of Taking Protein for 30 Days

Increasing your protein intake for 30 days brings various benefits:

1. **Reduced Hunger and Caloric Intake**: Protein is highly satiating, leading to less snacking and lower overall caloric intake.

2. **Fat Loss**: Increased protein intake can boost metabolism due to its higher thermic effect compared to fats and carbs. This can lead to burning more calories and losing fat.

3. **Improved Muscle Recovery and Growth**: Protein aids in faster recovery from workouts and supports muscle growth.

4. **Stable Energy Levels**: Protein provides more stable blood sugar levels, delivering sustained energy throughout the day.

5. **Enhanced Cognitive Function and Mood**: Amino acids in protein contribute to neurotransmitter production, which regulates mood and focus.

6. **Better Immunity**: Sufficient protein intake helps in the production of antibodies, strengthening your immune system.

7. **Improved Blood Pressure**: Studies show that higher protein intake can lower blood pressure.

8. **Aesthetic Benefits**: Protein aids in the production of collagen, keratin, and melanin, essential for healthy skin, hair, and nails.

## Conclusion

Based on available evidence, there's no added benefit to taking protein and creatine simultaneously. Separately, these supplements can still provide all the benefits discussed. Remember that supplements are just a cherry on top when it comes to your results. Your diet and exercise program are significantly more important.

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## Keywords
- Protein
- Creatine
- Amino Acids
- ATP (Adenosine Triphosphate)
- Supplementation
- Muscle Growth
- Performance Enhancement
- Recovery
- Thermic Effect
- Immune System
- Cell Volumization

## FAQs

**Q1: What is the recommended dosage for creatine supplementation?**
- The recommended dosage is to start with a loading phase of 20-25 grams for the first 5-7 days, followed by 5 grams daily.

**Q2: Can I get enough creatine from my diet alone?**
- It is difficult to get enough creatine from diet alone since the most creatine-dense foods like herring and beef contain less than 1.1 grams per 3.5 ounces.

**Q3: Are there any side effects of taking creatine?**
- Some mild side effects include cramping, nausea, and stomach pain, especially during the loading phase. Ensuring adequate water intake can help mitigate these effects.

**Q4: How does protein intake affect weight loss?**
- Protein is highly satiating and increases metabolism, leading to reduced overall caloric intake and fat loss.

**Q5: Is it necessary to take creatine and protein at the same time?**
- No, there is no added benefit to taking them simultaneously. They can be taken separately with the same benefits.

**Q6: How does protein benefit immune function?**
- Protein helps produce antibodies, which are essential for fighting off infections, thus enhancing immune function.

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What If You Take Creatine + Whey Protein for 30 days

what-if-you-take-creatine-whey-protein-for-30-days

## Introduction

Welcome to this comprehensive guide on the best creatine supplements available in 2023! If you're looking to boost your power output, gain muscle mass, and potentially even enhance some mental functions, creatine is a supplement you should consider. Here, we'll break down the best creatine products for various needs, why creatine works, its benefits, and some important medical advice.

## What is Creatine?

Creatine is an organic nitrogenous compound found naturally in foods like red meat, poultry, and fish. It plays a crucial role in energy production, not just in muscles but also in the brain. Creatine monohydrate is the most researched form, showing strong links to increased power output and muscle mass.

## Why Choose Creatine?

Countless studies have demonstrated the efficacy of creatine in enhancing athletic performance, from lifting heavier weights to sprinting faster. The benefits are not just limited to physical performance; some research suggests that creatine may offer mental benefits, especially in vegetarians and older adults.

## Medical Disclaimer

Remember, this article is not a substitute for professional medical advice. Always consult your doctor before making any changes to your supplement, nutrition, or exercise regimen.

## Best Creatine Products in 2023

### Overall Best: Wolverine's Creatine Monohydrate

- **Type**: Creatine Monohydrate
- **Quality**: Made in the USA, non-GMO, vegan, gluten-free
- **Serving Size**: 5 grams per scoop

Wolverine's Creatine Monohydrate is our top choice. It's a straightforward product offering pure, unflavored creatine monohydrate with no frills. 

### Best for Beginners: Bulk Supplements Creatine Monohydrate

- **Type**: Creatine Monohydrate
- **Quality**: Free from sugar, soy, Dairy, yeast, and gluten
- **Serving Sizes**: Various, starting from 100 grams

Bulk Supplements offers a no-nonsense approach, ideal for those who want to try creatine in smaller amounts without committing to a large supply.

### Best for Mixing: XLR8 Micronized Creatine

- **Type**: Micronized Creatine
- **Benefits**: Particles up to 20 times smaller for easier mixing
- **Price**: Economical at about \$ 0.65 per serving

XLR8's micronized creatine dissolves easily in water, reducing the gritty texture that some may find off-putting.

### Best for Women: Legion Recharge

- **Type**: Creatine Monohydrate
- **Additional Ingredients**: L-Carnitine L-Tartrate & Corosolic Acid
- **Flavors**: Strawberry Lemonade, Watermelon

Legion Recharge offers a delicious and natural way to get your daily dose of creatine, along with added ingredients to potentially aid in lean muscle gain and fat loss.

### Best Creatine Pills: Huge Supplements Creatine Pills

- **Type**: Creatine Monohydrate
- **Convenience**: Easy to take with other daily pills
- **Ideal For**: Bodybuilders, those who prefer capsules

### Best Pre-Workout with Creatine: Pre-Kaged Elite

- **Type**: Mixed Creatine Types (Monohydrate & Nitrate)
- **Additional Ingredients**: 388 mg caffeine, citrulline, beta-alanine
- **Benefits**: High-energy pre-workout with effective creatine dose

### Best Post-Workout: Formula XII from Huge Supplements

- **Type**: Creatine Monohydrate
- **Additional Ingredients**: Cluster Dextrin, Beta-Alanine, Betaine Anhydrous
- **Purpose**: Post-workout recovery boost

### Best Tasting Creatine: Transparent Labs Creatine HMB

- **Type**: Creatine Monohydrate with HMB
- **Flavors**: Sour Grape, Strawberry Lemonade, Peach Mango, Watermelon
- **Sweetening**: Naturally flavored and sweetened

### Best Creatine Hydrochloride: Kaged Creatine HCL

- **Type**: Creatine Hydrochloride
- **Quality**: Informed-Choice certified, easy on the stomach
- **Availability**: Powdered, flavored, and pill forms

## Why Micronized Creatine?

Micronized creatine boasts particles up to 20 times smaller than regular creatine monohydrate, making it easier to dissolve in liquids and better absorbed by the body. 

## Tips for Taking Creatine

- **Dosing**: 5 grams per day, typically without the need for a loading phase.
- **Timing**: Take creatine at any time of day.
- **Cycling**: Optional, but some people prefer to take breaks after a few months.

## Consult Your Doctor

It's crucial to get individualized advice from a healthcare professional before starting any new supplement or exercise regimen.

## Keywords

- Creatine Monohydrate
- Best Creatine 2023
- Muscle Growth
- Athletic Performance
- Pre-Workout Creatine
- Post-Workout Supplement
- Creatine Hydrochloride
- Micronized Creatine
- Legion Recharge
- Wolverine's Creatine Monohydrate
- Transparent Labs Creatine HMB

## FAQ

### What is Creatine Monohydrate?
Creatine Monohydrate is the most researched and effective form of creatine, known for improving power output and muscle mass.

### Is Creatine Safe?
Yes, creatine is generally safe for most people, but consult your doctor before starting any new supplement.

### How Much Creatine Should I Take?
The typical dose is 5 grams per day.

### Can I Take Creatine with My Pre-Workout?
Yes, and some pre-workout supplements include creatine, such as Pre-Kaged Elite.

### Does Creatine Cause Water Retention?
Yes, creatine may cause muscles to hold more water, which can make them look fuller.

### Is Micronized Creatine Better?
Micronized creatine dissolves better in water and may be easier to digest for some individuals.

### Do I Need to Cycle Off Creatine?
Cycling off creatine is optional. There’s no strong evidence to suggest you must cycle it, but some people prefer to take breaks.

### Are There Mental Benefits to Taking Creatine?
Some studies suggest creatine might improve mental functions, especially in vegetarians and older adults who consume less dietary creatine.

### How Long Before I See Results from Creatine?
It usually takes about four weeks for your muscles to become fully saturated with creatine, after which you'll start to notice the benefits.

### What Foods Naturally Contain Creatine?
Creatine is naturally found in red meat, poultry, and fish. 

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The BEST Creatine Supplements of 2023 — GROW Your Muscles!

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## What Happens To Your Body After Taking Creatine For 30 Days?

Creatine has been consistently proven to make you look bigger, build muscle faster, improve your performance, and even make you smarter. In fact, over 50 percent of professional power athletes such as powerlifters, boxers, and track and field athletes reportedly use creatine for these reasons. Its popularity is also rising among high school lifters and athletes. But what exactly does creatine do to your body, where does it go, what should you expect to feel, and how soon? Is it safe, and are there any side effects you should know about? How do you know if it's working or not? Today, we'll cover all that by doing a deep dive into what to expect throughout your first 30 days of taking creatine.

### Understanding Creatine

Before you start taking creatine, it's important to understand what it does to the body and why it doesn't necessarily work for everyone. Creatine is a substance that we naturally produce and use as an indirect energy source to power our muscles through high-intensity activities such as sprints or tough sets of bench presses. Most of our creatine is stored in our muscles, but about 5 percent is actually stored in the brain, which is why it has been heavily linked to both improvements and impairments in brain function.

Although we have a baseline level of creatine in our muscles, supplementing with it can increase these baseline levels by about 30 percent. This results in more strength and muscle mass over time. However, not everyone will experience the same increase in creatine levels. Approximately 20 to 30 percent of individuals naturally walk around with fully saturated muscle creatine levels, resulting in little to no benefit from creatine supplementation. Other individuals, especially vegetarians (since creatine is found in small amounts in meat), have naturally lower levels of creatine and will experience greater benefits from supplementation. 

### The First 30 Days of Creatine

#### Initial Saturation Phase

When you first start taking creatine, it takes time for your muscles to become fully saturated with additional creatine. You won't experience the performance benefits until full saturation, although you will experience a few side effects throughout this period. The saturation process duration depends on how much creatine you take every day. 

1. **Loading Phase**: This involves taking a high dose of creatine every day to increase your stores as quickly as possible, then decreasing the dose to maintain the elevated levels. This method takes about seven days to fully saturate your muscles, at which point you can start experiencing some benefits.
  
2. **Non-Loading Phase**: This involves taking a baseline dose of creatine every day to slowly increase your levels over time, typically taking about two to three weeks to reach full saturation.

#### Side Effects

- **Water Retention and Weight Gain**: Since creatine draws water into the muscle cell, you might experience water retention and a small spike in body weight (1 to 3 pounds). This can make your muscles look and feel fuller. The initial weight spike is more rapid with the loading phase.

- **Stomach Discomfort**: Taking large amounts of creatine at once, especially during a loading phase, can cause stomach discomfort. To avoid this, you can split the doses throughout the day, avoid taking it on an empty stomach or with caffeine, and dissolve creatine fully in hot water.

- **Creatinine Levels**: As a breakdown product of creatine, creatinine levels will slightly increase. High creatinine levels can indicate impaired kidney function, but creatine has been proven safe for healthy individuals. Health professionals should be aware of this effect.

### Full Saturation Stage

#### Performance Improvements
Once your muscles are fully saturated, your strength should start increasing across most of your movements. A meta-analysis of 22 studies found that trained lifters can expect roughly an 8 percent boost in strength and a 14 percent boost in the number of reps performed. Less experienced lifters might see even larger benefits.

#### Recovery and Brain Function

Creatine also seems to support faster recovery between workouts. A study surveying 52 NCAA athletes found that 81 percent reported faster recovery. 

Regarding brain function, creatine supplementation can increase brain creatine levels by up to 10 percent, improving performance on short-term memory tests and intelligence, especially under stress states such as sleep deprivation. Vegetarians and vegans tend to benefit the most.

### Conclusion
Creatine supplementation is promising for those looking to enhance their physical and mental performance. However, as with any supplement, individual results may vary. Always prioritize your training and nutrition for the best results.

---

### Keywords
- Creatine
- Supplementation
- Muscle Saturation
- Loading Phase
- Non-Loading Phase
- Water Retention
- Weight Gain
- Stomach Discomfort
- Creatinine Levels
- Strength Increase
- Recovery
- Brain Function
- Vegetarians
- Vegans

---

### FAQ

**Q1: How long does it take for creatine to work?**
A1: The time it takes for creatine to work depends on the method of supplementation. A loading phase saturates muscles in about seven days, while a non-loading phase takes about two to three weeks.

**Q2: Are there side effects to taking creatine?**
A2: Common side effects include water retention, weight gain, and stomach discomfort. Splitting doses and proper dissolution can help mitigate these effects.

**Q3: How can I minimize stomach discomfort when taking creatine?**
A3: To minimize stomach discomfort, avoid taking creatine on an empty stomach, split doses throughout the day if you're doing a loading phase, and mix it with hot water.

**Q4: Does creatine affect kidney function?**
A4: Creatine can increase creatinine levels, which can be concerning on a blood test, but studies have consistently shown that creatine is safe for healthy individuals.

**Q5: Can creatine boost brain function?**
A5: Yes, creatine can improve short-term memory and intelligence, particularly under stress or in individuals like vegetarians and vegans, who have lower baseline levels of creatine.

**Q6: How much weight will I gain initially when taking creatine?**
A6: Initial weight gain due to water retention ranges from one to three pounds, with the exact amount depending on whether you use a loading or non-loading phase.

What exactly does creatine do to your body? How does creatine work? And where does it go? What creatine benefits should you expect to feel, and how soon? Is it safe? And are there any creatine side effects you should know about? Today we’ll cover all that 

What Happens To Your Body After Taking Creatine For 30 Days

what-happens-to-your-body-after-taking-creatine-for-30-days

## Introduction

## The Beginning of the Journey

A rapid increase in muscle size, strength, physical performance, and even mental acuity—these are just some of the countless benefits users claim to experience with one of the most studied, reputable, and effective sports supplements of all time: creatine. That's why, after five years of being creatine-free, I decided to load on creatine for two weeks straight to see if I would notice any of these benefits. Here's my two-week journey.

## Before the Experiment

I took my before measurements, warmed up, and tested my performance in a few exercises. This was my first time taking creatine in over six years. But what is creatine, and why is it significant? 

## Understanding Creatine

The body stores creatine as creatine phosphate, mainly in the muscles. This substance helps regenerate ATP (adenosine triphosphate), our primary energy source for muscle contractions. As the creatine phosphate system depletes, the body switches to its anaerobic system, and eventually, to its aerobic system. Each switch results in less efficient muscle contractions, generally slower and weaker. The idea is, having more creatine phosphate in your muscles enables more rapid and stronger movements, potentially allowing an extra couple of reps, consistent jump heights, or holding a max sprint for longer.

Additionally, creatine can increase water in the muscle cells, thereby increasing muscle volumization, making your muscles appear bigger quickly.

## Beginning the Experiment

Day one involved taking my first dose of creatine monohydrate, a trusted and pure form. There is something called a creatine loading phase, usually consisting of multiple servings up to 20 grams a day to fully saturate the muscles in about a week. However, I planned to run this experiment for 10 days, so I decided on taking two servings of five grams a day. 

I used creatine monohydrate by MRM, a micronized and tested pure form to ensure better dissolution and digestion. After taking the first five-gram dose, I experienced no digestive issues.

## Day Two and Beyond

Day two involved taking my first serving pre-workout to test for any performance benefits or ill effects. I felt average; nothing was significantly different. Fast forward to day five, I noticed an increase in muscle size, especially in my legs.

However, I also experienced noticeable constipation approximately every other day. This is likely due to creatine drawing extra water from the intestinal tract.

## Mixing Creatine with Coffee

Controversially, I mixed creatine with my coffee on day seven to test any interaction between caffeine and creatine. Many believe caffeine and creatine can cancel each other out due to their conflicting hydration effects. However, I noticed no significant changes.

## Potential Brain Benefits

Some studies suggested that creatine supplementation might improve cognitive functions and conditions like Alzheimer's, Parkinson's, Huntington's disease, and more. While I felt my work went smoothly and I got a lot done, it could have been a mere coincidence.

## Experiment Continues

By day 12, weighing my heaviest, I felt a marked increase in energy and body control during workouts. My vertical jump felt improved, and I performed muscle-ups, which I hadn't attempted in a long time, with minimal struggle.

## The Final Assessment

Did creatine loading for 14 days lead to measurable differences? I continued taking 10 grams a day until the final test day. I felt bigger, especially in the legs and overall muscle fullness. Push-ups and pull-ups had decreased and felt heavier; however, my bench and squat showed slight improvements. 

## After the Experiment

Ten days after stopping creatine, I reflected on the entire experiment. The noticeable side effect was constipation, and my calisthenics performance suffered due to increased body weight. Though I felt marginally stronger, it came with extra body weight and discomfort. I looked noticeably bigger, especially with a pump in the gym, but that wasn't my primary goal. For sheer bodybuilding purposes, creatine seems beneficial. However, it might not align with goals requiring mobility and lightness, like calisthenics.

## Keywords

- Creatine 
- Muscle Size 
- Strength 
- ATP 
- Performance 
- Creatine Monohydrate 
- Loading Phase 
- Constipation 
- Brain Health 
- Caffeine 
- Cognitive Benefits 
- Physical Fitness

## FAQ

**Q1: What is creatine?**

A: Creatine is a substance stored in the muscles as creatine phosphate, helping regenerate ATP for rapid and strong muscle contractions.

**Q2: What is the loading phase of creatine?**

A: The loading phase typically consists of consuming multiple servings daily (up to 20 grams) for a week to fully saturate the muscles.

**Q3: Did you experience any side effects from creatine?**

A: Yes, I experienced noticeable constipation, likely due to creatine drawing extra water from the intestinal tract.

**Q4: Can creatine be mixed with coffee?**

A: While many believe caffeine and creatine can cancel each other out, I noticed no significant changes when mixing them.

**Q5: Are there any cognitive benefits to creatine?**

A: Some studies suggest creatine might improve cognitive functions and conditions like Alzheimer's, Parkinson's, and more.

**Q6: What were the physical results after 14 days of creatine?**

A: I noticed increased muscle size, especially in my legs, slight improvement in bench and squat performance, but decreased push-up and pull-up performance due to feeling heavier.

I took creatine for the first time in 6 years! 10g a day to get fully saturated in 2 weeks. How much muscle did I gain? Did I get stronger? Did my hair fall out? I show you what happened in this video!  [My Bodyweight Training Program] - https://onlykindsf

I LOADED On CREATINE For 14 Days - Massive Fast Gains

i-loaded-on-creatine-for-14-days-massive-fast-gains

## Introduction

Creatine is one of the most popular supplements for building muscle and increasing athletic performance. Research shows that 45% to 75% of athletes like power lifters, boxers, and weight lifters use creatine. So, what actually happens to your body when you take creatine? Is it safe long-term, and what kind of effects can you expect, both good and bad? Today, we're going to take a journey inside of your body to see exactly what happens after creatine is consumed.

## The Discovery and Natural Production of Creatine

Less than 200 years ago, we didn’t even know what would happen because it wasn’t until 1832 that it was discovered by French scientists. They successfully extracted it from beef. It was only then that we started to learn that this molecule is very common and it gets produced by mammals from the amino acids glycine, methionine, and arginine. Specifically, your body primarily produces creatine out of these amino acids in the liver, although it's also synthesized to a lesser extent in the kidneys and pancreas.

## Creatine Storage in the Body

Research shows that a 70-kilogram (155-pound) man with an average physique naturally has about 120 grams of creatine stored in his body without any supplementation. About 90% to 95% of this creatine is located within his muscle cells where the creatine can quickly be used to provide benefits for energy production and athletic performance. The other 5% to 10% of creatine can be found all over the body in other cells and tissues, including the brain.

While your body creates about 1 to 2 grams of creatine per day on its own, you can also get more creatine from food or supplements. Especially red meat and fish score high in creatine because, like I said, 90% to 95% of creatine is found in human muscle and this is also true for animal muscle. One pound of beef or salmon provides about 1 to 2 grams of creatine.

## Creatine in Vegetarians and Vegans

Since vegetarians and vegans don’t eat meat, they often have lower levels of creatine in their bodies. This is because even though your body does produce about 1 to 2 grams of creatine per day on average, your body also releases about 2 grams of creatine per day in the form of creatinine. So, if you don’t eat meat products and you don’t supplement with creatine, you're unlikely to become deficient, but you can end up with lower levels of creatine in your muscles and circulatory system, which will have a negative effect on your athletic performance.

## Enhanced Energy Production

If you take in a surplus of creatine through supplementation or through food, the most significant impact that it'll have after entering your body will be enhanced energy production. Muscle contractions require energy, which comes from the breakdown of adenosine triphosphate, also known as ATP. The amount of ATP found within a muscle is generally so low that it's only enough to generate energy for a fraction of a second. After it generates that energy, it breaks down into ADP, which can’t be used for energy at this point. Your body will use a phosphate molecule to recycle this byproduct ADP back into ATP so it can be used for energy once again. 

## How Creatine Works in Energy Production

Most people don’t know that creatine is actually turned into creatine phosphate inside your body. Creatine phosphate serves as the phosphate donor for the replenishment of ATP. In other words, creatine provides a buffer against muscle fatigue by assisting with the energy production process. The step-by-step process is like this: First, the creatine is ingested either through food or in a supplement form. The creatine is then converted into creatine phosphate, and this leads to more creatine phosphate being stored in your muscle tissue. That extra phosphate becomes available for ATP recycling and ultimately leads to muscles being able to produce more energy for longer with less fatigue.

## The Impact on Athletic Performance

Thanks to this mechanism, creatine is highly effective at increasing athletic performance and power output. In fact, in a large meta-analysis that included 22 studies on creatine, researchers found that it significantly increased lifting performance. The results showed that the average increase in weightlifting performance was 14% higher in the creatine group than in the placebo group. Other studies on creatine supplementation in relation to athletic performance also demonstrated very impressive results, with short-term creatine supplementation leading to improved maximal power, strength, muscle contractions, and sprinting performance. Some of these stats increased by 5% to 15%, which is substantial, especially for top-level athletes who go through extremely difficult workouts for years to get just a little bit better.

## Water Retention and Muscle Growth

As creatine stores fill up, not only does the level of creatine phosphate increase, but you also tend to retain more water. When creatine is taken into a muscle cell, it also draws water into that cell. The exact mechanism for how this works isn't fully clear yet, but it definitely leads to an increase in water retention within your muscle cells. This is why your body weight is very likely to go up when you take creatine. Your muscles retain more water, making you weigh anywhere from one and a half to three and a half pounds more after a week of creatine loading.

## Potential Concerns and Side Effects

While water retention might sound like a bad thing, it's actually beneficial when water is retained within your muscles because it gives your muscles a fuller look, making you appear more muscular. It also assists with muscle growth because improved muscle cellular hydration increases the pressure placed against the cell membranes and cytoskeletons found within muscle cells. So, your muscle cells perceive this as a threat to their integrity, which can increase anabolic signaling, leading to a more favorable protein turnover rate.

Since the prerequisite to muscle growth is a positive protein turnover rate, which is simply when the rate of protein synthesis exceeds the rate of protein breakdown in the body, it becomes clear that increased cellular hydration, or in other words, increased water retention, may be one of the ways that creatine supplementation helps to stimulate muscle growth. Research shows that supplementing with creatine can benefit the muscle cross-section area for a variety of different people, including recreational and elite athletes, sedentary individuals, and even the elderly.

For example, a six-week-long strength training study found that men who supplemented with creatine gained, on average, two more kilograms of muscle than the men who received a placebo. Even though it’s difficult to say for sure that this extra muscle growth was directly due to increased cellular hydration, we can say for sure that creatine can help build more muscle mass.

## Creatine and Cognitive Function

Most people have no idea that creatine benefits cognitive function. It can actually benefit your brain just like your muscles. Your brain stores phosphocreatine and requires plenty of ATP for optimal function. For example, scientists from the University of Sydney assessed the effects of creatine on cognitive performance. They concluded that creatine supplementation gave a significant, measurable boost to brain power.

One of the things the study measured was the effect of creatine supplementation on the ability of participants to remember a sequence of numbers. The ability to remember long numbers improved from a number length of approximately seven digits to an average of eight and a half digits, which is actually a 20% increase. One downside to the study is that the participants were vegetarian, so supplementing with creatine could have had a bigger impact on them than on people who eat meat and get more creatine from their diet regularly.

With that said, it is still clear that creatine is very important for optimal brain function because people who have a rare genetic condition that prevents them from producing their own creatine naturally have severe cognitive issues, including mental disabilities like autism.

## Hair Loss and Other Side Effects

Aside from the benefits, there are some negative effects as well that you should be aware of. First, one of the most common worries for people deciding whether to supplement with creatine is hair loss. This fear mostly comes from a study that found three weeks of creatine supplementation increased levels of dihydrotestosterone (DHT), the primary androgen associated with male pattern baldness.

However, based on the current evidence, even though creatine by itself is unlikely to lead to hair loss alone, it can’t be ruled out without further studies. That’s because there are no direct studies available as to whether creatine causes hair loss or not, and there's also not much other data on whether creatine increases DHT other than that one study.

Many studies have tested creatine's effects on testosterone, and only a small handful found a significant increase when 20 grams of creatine was being taken per day over the course of a week. However, the majority of the studies found no effect of creatine on testosterone. Given that most data indicates creatine does not increase testosterone, it’s unlikely that creatine alone will cause hair loss, but more studies could change that theory. 

Most commonly reported side effects related to digestion include cramping, nausea, stomach pain, and diarrhea. Usually, these digestive issues happen during a loading phase where you're taking up to 25 grams of creatine per day to fill your muscle creatine stores faster. If you have digestive issues, you can skip the loading phase and fill your muscle creatine stores by taking five grams of creatine for about four weeks.

## Dehydration Concerns

There have also been reports of people becoming dehydrated while taking creatine. Since creatine pulls water into muscle cells, it’s no surprise. If someone starts supplementing with creatine and doesn’t drink enough water, dehydration can happen. It’s essential to drink enough water while supplementing with creatine, especially if you do decide to do a loading phase.

Finally, once your muscle creatine stores are saturated, it generally takes about four to six weeks for your creatine stores to return back to normal baseline levels after stopping creatine.

This should give you a very good idea of what happens inside your body when you take creatine. If you want to get more into the details and learn how to actually take creatine for optimal muscle growth and improve performance, I have additional resources.

## Keywords

- Creatine
- Muscle Growth
- Energy Production
- ATP
- Athletic Performance
- Cognitive Function
- Dihydrotestosterone (DHT)
- Hair Loss
- Water Retention
- Loading Phase

## FAQ

**Q: Is creatine safe for long-term use?**
A: Generally, creatine is considered safe for long-term use, but it's advisable to consult with a healthcare professional before starting any supplementation.

**Q: Does creatine cause hair loss?**
A: Based on current evidence, creatine is unlikely to cause hair loss alone, but further studies are needed to confirm its effects on DHT levels.

**Q: Can creatine improve cognitive function?**
A: Yes, studies have shown that creatine supplementation can provide a measurable boost to brain power, including improved memory.

**Q: What are some common side effects of creatine?**
A: Common side effects include digestive issues such as cramping, nausea, stomach pain, and diarrhea, particularly during the loading phase.

**Q: Should I drink more water if I’m taking creatine?**
A: Yes, it’s essential to drink enough water while supplementing with creatine to avoid dehydration.

**Q: How does creatine help in muscle growth?**
A: Creatine aids in muscle growth by retaining water in muscle cells and increasing anabolic signaling, leading to better protein turnover rates.

A step-by-step journey inside your body after taking creatine. Learn what happens to your body when you take creatine and find out exactly how to use creatine for muscle growth. Questions like how much creatine you should take, what creatine is best, and w

What Happens to Your Body On Creatine

what-happens-to-your-body-on-creatine

### I Took CREATINE for 30 Days | Transformation & Tips

For the past 30 days, I've been taking creatine monohydrate. When I started this challenge, I weighed in at around 184 pounds. At that point, I hadn't been lifting much. Today is July 17th, so it's been the past month that I've been on this routine. Most gyms in Maryland have been closed, or if they are open, they are not at full capacity yet. Therefore, a lot of my movements have been biometrics, calisthenics, and a ton of cardio. This setup made it challenging to track numbers for compound or Olympic lifts like the bench press, squat, or deadlift.

### Experience with Creatine in College

Back in college, I took creatine as one of my main supplements along with protein while playing football. It's been several years since I was consistently taking creatine, so I decided to give this challenge a shot and track my progress over 30 days. I aimed to see what type of gains I could achieve, whether in muscle mass, weight, or overall strength. Over a 30-day period of consistency, I was hoping for a positive change in my body aesthetics.

### Benefits of Creatine

Recently, there's also been evidence linking creatine to positive brain function, especially in people who are vegan or vegetarian since they might not get enough creatine from protein sources like meat. Creatine is said to help with brain function and memory, thus helping you operate more efficiently in your daily activities.

### Why Creatine Monohydrate?

I recommend using creatine monohydrate as it is the most studied creatine type available. It has been researched for decades with mostly beneficial results and very few side effects. Optimum Nutrition is a well-respected brand I chose because it lists banned substances in their products and maintains clean quality. However, any brand of creatine monohydrate should work similarly well.

### My Routine

I found it easiest to mix creatine with my protein shakes. While many suggest a loading stage of 10-20 grams during the first week, research shows that it may not provide much additional benefit. Therefore, from day one to day 30, I only consumed 5 grams of creatine daily. On days I didn't work out, I mixed it into smoothies, yogurt, oatmeal, or even coffee.

### Training and Diet

Because of quarantine restrictions, I had to rely more on calisthenics, plyometrics, and lighter dumbbell movements. Despite this, I was able to gain noticeable improvements. I started at 184 pounds and weighed in at 192 pounds by day 30. This weight gain is attributed to a combination of creatine, diet, and a higher food intake aimed at putting on more muscle.

### Important Tips

For anyone taking creatine, it's crucial to drink a lot of water. Creatine aids in water retention in your muscles, making them appear more swollen while also becoming stronger.  

### Results and Conclusion

Although I was not able to lift heavy weights due to the gym closures, I still saw significant gains in muscle mass, particularly in my arms, chest, and back. Anyone considering creatine should note its benefits for muscle recovery and strength gain, especially when combined with proper diet and consistent workouts. 

I hope this article provides useful information and encouragement for those looking to start a creatine regimen, even under limited workout conditions.

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#### Keywords

- Creatine monohydrate
- Muscle mass
- Brain function
- Vegan benefits
- Optimum Nutrition
- Loading stage
- Calisthenics
- Plyometrics
- Quarantine workouts
- Water retention

#### FAQ

**Q: What type of creatine is recommended?**  
A: Creatine monohydrate is highly recommended as it is the most studied and researched form of creatine, showing mostly beneficial results with minimal side effects.

**Q: Is the loading stage necessary for taking creatine?**  
A: No, the loading stage is not necessary. Research and personal experience suggest that a consistent intake of 5 grams per day is effective without the need for initial loading.

**Q: How should I consume creatine if I don't take protein shakes?**  
A: Creatine can be mixed with smoothies, yogurt, oatmeal, coffee, or water. Just make sure to stir it well if taking with water.

**Q: What are the benefits of creatine for brain function?**  
A: Creatine has been linked to positive brain function and improved memory, particularly in individuals who are vegan or vegetarian and may not get enough creatine from their diet.

**Q: How important is water intake when taking creatine?**  
A: It's very important to drink a lot of water while taking creatine as it helps with water retention in the muscles and prevents dehydration.

**Q: Can I gain muscle without access to heavy weights?**  
A: Yes, you can still gain muscle through calisthenics, plyometrics, and lighter weight workouts, as evidenced by my 30-day experience during quarantine.

I haven't used creatine in a couple years so I figured I would use it for 30 days and document my journey. I gained some solid strength and size even though I didn't have access to a lot of weights. Just remember.. YOU can Workout anywhere!  Instagram: @ma

I took CREATINE for 30 Days | Transformation & Tips

i-took-creatine-for-30-days-transformation-tips

### Reviewing Orange Dreamsicle Creatine | Ekkovision Orange Dreamsicle Creatine Review | Ekkovision

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I recently had the chance to try out Echo Vision's Orange Dreamsicle creatine, thanks to my roommate who let me sample his. Here's my honest take on this particular flavor.

#### Initial Impressions

I was a bit nervous about trying this creatine because I am generally not a huge fan of strong orange flavors. Upon opening it, the orange aroma was pretty strong, confirming my apprehensions. Still, I decided to give it a fair shot.

#### Taste Test

I took two scoops of the powder and mixed it. The taste was indeed very reminiscent of an orange dreamsicle popsicle. It had that creamy, citrusy taste, which, to be fair, was quite accurate to the flavor it was aiming to replicate. However, the strong orange flavor didn't really appeal to me personally. 

#### My Preference

If you are someone who enjoys orange dreamsicle popsicles, then this creatine flavor might be perfect for you. Unfortunately, it wasn’t entirely to my liking. I prefer flavors like raspberry, watermelon, pink lemonade, or strawberry lemonade, which I find to be more refreshing and enjoyable.

#### Final Verdict

For accuracy to the described flavor, I would give it a solid 6 out of 10. It’s not terrible by any means; it just doesn’t suit my personal taste preferences.

#### Conclusion

If you found this review helpful, please make sure to give it a like and follow for more reviews and updates.

---

### Keywords

- Echo Vision
- Creatine
- Orange Dreamsicle
- Flavors
- Taste test
- Review

---

### FAQ

**Q: What does Echo Vision’s Orange Dreamsicle creatine taste like?**
A: It tastes very much like an orange dreamsicle popsicle, with a creamy and citrusy flavor.

**Q: How would you rate the Orange Dreamsicle creatine?**
A: I would give it a 6 out of 10. It's accurate to its flavor description but just not to my personal liking.

**Q: What other flavors do you recommend?**
A: I personally prefer raspberry, watermelon, pink lemonade, or strawberry lemonade.


? CODE: "LIFT" - 10% OFF EKKOVISION: https://ekkovision.com/?ref=LIFT10 ? SUBSCRIBE:  @LIFT TO EAT   ?  FREE Diet Tracker: https://shorturl.at/krDJO ?  Nutrition Coaching: http://www.lifttoeatfitness.com/ ?: TikTok: https://www.tiktok.com/@lifttoeat ?  Ins

REVIEWING ORANGE DREAMSICLE CREATINE | Ekkovision ORANGE DREAMSICLE Creatine Review | Ekkovision

reviewing-orange-dreamsicle-creatine-ekkovision-orange-dreamsicle-creatine-review-ekkovision

## THE BEST CREATINE #gym #gymsupplements #supplements #ekko #ekkovision #creatine #shorts #viral

One of the most frequent questions I get as a person who goes to the gym five times a week is what kind of supplements I take. While I do take a few, the most important one is definitely my Ekko Vision Creatine. 

### Benefits of Taking Creatine

The benefits of taking creatine include faster muscle recovery, which is definitely important for your workouts, and an increase in water retention in your muscle cells. This can help reduce cramps as well as dehydration. 

### Dosage

I usually take two scoops, with each scoop being about 5 grams of creatine. Here's how I measure it out:

- Scoop 1: 5 grams of creatine
- Scoop 2: 5 grams of creatine

### Cost and Efficiency

I got this for \$ 21 on the TikTok shop, including a discount code I received from TikTok. This brings the cost to about 10 cents per serving, which is insane compared to a lot of other brands.

### Pairing with Celtic Salt

I pair this creatine with my Celtic salt, which has all the electrolytes you need. I take two teaspoons of that along with the creatine. Here’s the breakdown:

- Teaspoon 1: Celtic salt
- Teaspoon 2: Celtic salt

### Preparation

Shake it up, and I'm all set for the rest of the day.

---

### Keywords

- Gym
- Supplements
- Ekko Vision
- Creatine
- Muscle Recovery
- Water Retention
- Dehydration
- Celtic Salt
- Electrolytes
- TikTok

---

### FAQ

#### What supplement is highlighted as most important for gym-goers in the article?
The most important supplement highlighted is Ekko Vision Creatine.

#### What are the benefits of taking Ekko Vision Creatine?
The benefits include faster muscle recovery and increased water retention in muscle cells, which helps reduce cramps and dehydration.

#### How much creatine is recommended per day?
The recommended dosage is two scoops, with each scoop containing 5 grams of creatine.

#### How much does Ekko Vision Creatine cost per serving?
It costs about 10 cents per serving.

#### What additional supplement is paired with creatine in the article?
Celtic salt, which provides essential electrolytes, is paired with creatine.

#### How should you prepare your creatine and Celtic salt mix?
Measure out and mix two scoops of creatine with two teaspoons of Celtic salt, then shake it up to be set for the day.

ekko creatine 3rd party tested