You’ve just started working out and you’re feeling great. You see results, and you’re motivated to keep going. But then, someone at the gym tells you that you should start taking creatine. Now, you’re not sure what to do.
Creatine is a popular supplement used by bodybuilders and other athletes. It can help to increase muscle mass and strength. Moreover, it can also help to improve your workout performance.
So, should a beginner take creatine? Let’s find out!
What is Creatine?
Creatine is a substance that’s found in your muscles, and it’s used to produce energy. It’s also found in some foods, such as red meat and fish.
Some people take creatine supplements to improve their athletic performance and increase muscle mass. Creatine is also sometimes used to treat certain medical conditions, such as Parkinson’s disease and depression.
Creatine As A Supplement
Creatine is available in powder and pill form, mostly as a workout supplement, which can help you boost your energy levels and improve your workout performance.
Should You Take Creatine?
If you’re wondering should a beginner take creatine, the decision is totally up to you. In fact, it should be based on your fitness goals. If you are starting out, you may not need creatine.
However, if you want to build muscle, increase strength and improve your performance, creatine may be a good option.
Here are some benefits of Taking Creatine Before a Workout:
1. Improves your performance during high-intensity exercise
When you take creatine before a workout, it increases your phosphocreatine levels. This, in turn, leads to better performance during high-intensity exercise and explosive activities like sprinting and weightlifting.
2. It helps you build muscle mass
Creatine is often used as a supplement to help people gain muscle mass. Taking before workouts can help you build muscle mass by increasing the amount of time you can exercise at a high intensity.
3. It improves your recovery after exercise
Creatine has also been shown to improve recovery after exercise. So, if you consume some before workouts, it will help reduce the amount of muscle damage that occurs during exercise and lead to faster recovery afterwards.
4. It strengthens your bones
Another benefit of taking creatine is that it can help strengthen your bones. This is because it helps promote the formation of new bone cells and increases the density of existing bone cells.
5. It boosts your brain power
Creatine is linked to boosting brain power. It does this by increasing the levels of a neurotransmitter called ATP in the brain. ATP is responsible for energy production and is essential for normal brain function.
6. It protects your cells from damage
Creatine can also help protect your cells from damage by scavenging free radicals, which are harmful molecules that can damage cells.
7. It enhances your immune system
Taking creatine on a daily basis can help enhance the immune system. This is thought to be due to its ability to increase the levels of white blood cells in the body, which are responsible for fighting infection.
8. It helps you lose fat
In addition to helping you build muscle mass, creatine can also help you lose fat. One study showed that those supplemented with creatine lost more fat than those who didn’t.
9. It improves your cardiovascular health
Creatine has also been shown to improve cardiovascular health. One study showed that it increased the levels of HDL (good) cholesterol and decreased the levels of LDL (bad) cholesterol.
10. It slows down the aging process
Lastly, creatine has also been linked to slowing down the aging process. It is said to protect cells from damage and improve the function of vital organs.
So, should a beginner take creatine? The above benefits suggest that it is a good idea to take creatine. If you’ve just started your journey, you can start with a lower dose to see how your body responds.
5 Pre Workout Tips For Beginners
1. Start with a lower dose
When you first start taking creatine, it’s important to start with a lower dose. This will help your body to adjust to the supplement. You can then slowly increase the dose as needed.
2. Drink plenty of water
Creatine can cause your body to retain water. Therefore, it’s essential to drink plenty of water when you are taking creatine. This will help to prevent dehydration and other side effects.
3. Eat a balanced diet
It’s important to eat a balanced diet when you are working out. This includes eating plenty of protein and complex carbohydrates. Creatine can help to increase your protein intake. However, you should still ensure to eat enough protein from other sources.
4. Get enough rest
When you are working out, it’s important to get enough rest. This will help your body to recover from your workouts and to grow muscle. Creatine can also help to improve your recovery time.
5. Best time to take Creatine before a workout
It’s generally recommended to take creatine before your workout. This is because it can help to improve your performance. However, you can also take it after your workout if you prefer.
The best time to take creatine before workout is 30 minutes.
Is Creatine Safe?
Creatine is generally considered safe, but there are a few potential side effects that can trigger due to reactions or other medical conditions. These include:
- Digestive issues like bloating, diarrhea, and nausea
- Kidney damage
- Muscle cramping
- Weight gain
If you experience any of these side effects, stop taking creatine and see a doctor right away!
How To Take Creatine?
If you are a beginner who is just starting out with working out, you may be wondering how to take creatine. Here’s how:
- Take a glass of water and add 3 grams of creatine powder.
- Stir the mixture until the powder has dissolved completely, and drink it.
- It is best to take creatine 30 minutes prior to a workout.
- If you are taking creatine for the first time, it is recommended to start with 2-3 grams and then increase the dosage gradually.
- You can either take creatine all at once or split the dose into 4-5 servings throughout the day.
For beginner athletes, taking creatine may help improve performance and should be considered part of a workout routine. However, start with a low dosage and always drink plenty of water when taking creatine.
Lastly, remember that pre-workout supplements are not a substitute for proper nutrition and rest, so be sure to focus on these critical areas as well.
We hope you’ve got your answer regarding the question: Should a beginner take creatine? So, start taking it in your daily workout regime and see the amazing results yourself.