Girls, do you want to know my secret to getting lean? CREATINE!
Creatine has made such a big difference in helping me build muscle and strength, whilst I’m still focusing on my fat loss progress 👏
Creatine has been getting a lot of love on social media lately - and it’s for a good reason! But if you haven’t heard of creatine before, or you're not sure how to use it, you better keep on reading!
My progress with creatine
I’ve only been taking creatine for 5 weeks now, and I’m SO blown away by how much it’s helped my body recomposition. Alongside my regular routine of training, eating nutritious meals and drinking plenty of water, I can honestly say that creatine has given my body the extra push it needed to sculpt lean muscle and define my physique💪
So, what is creatine?
Creatine is a natural compound that is made up of three amino acids. About 95% of creatine is stored in the muscles, where it gets to work it’s magic!
Whilst you can get creatine naturally from your diet by eating protein-rich foods (mostly in red meat, milk, and seafood), supplementing with creatine has been extensively studied and is in fact, proven as one of the most effective sports supplements on the market.
What are the benefits of creatine?
What’s so cool about creatine is that it is naturally stored in the muscles, where it works to increase muscular energy so that you can train harder!
Since creatine has an amazing capacity to increase muscular energy, it is particularly beneficial for high intensity exercise, or heavy strength training.
The main benefits of creatine are:
- Boosts muscular strength and power
- Increases muscle endurance
- Reduces fat mass
- Increases muscular energy
- Promotes lean muscle mass
- Allows you to push for that extra rep so you can train harder
How do you take creatine?
Creatine comes in a powder that is tasteless, so it can be mixed with any drink of choice for easy consumption. I love to mix creatine with my OxyShred which I drink before my workout. I know some people mix creatine with protein powder post-workout - so do whatever works for you!
How much creatine should I take?
Creatine works BEST when you have a ‘loading phase’ followed by a ‘maintenance phase’.
The loading phase is important as it helps to supersaturate the muscle with creatine so all the benefits can kick in more effectively!
The loading phase is what you do when you FIRST start taking creatine. To do the loading phase, you need to:
- Take 10 grams (2 scoops) pre workout and another 10 grams (2 scoops) post workout.
- On days you are not training, still take 2 x 10g of creatine daily.
- Do this for 1 week (7 days).
The maintenance phase is a lesser dose you should continue to take after your 1st week taking creatine! You need to:
- Take 5 grams (1 scoop) daily.
- Mix with water or with OxyShred and consume as a pre-workout.
- OR mix with protein powder like Blessed or OxyWhey and consume post-workout.
Whether you have a fat loss or muscle gain goal, creatine is super beneficial for tightening up and sculpting your bod - plus it helps you slay your workout!
I can’t wait for you all to try creatine and see all the benefits for yourself!