Is Creatine a good option to start your workout journey? Should a beginner take creatine? Would I face side effects if I start taking creatine? The answers to all these and more coming up below.
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When a beginner starts going to the gym they are very likely to come across several supplements. The choice is always hard to make and the decision will affect you in the long run so it is better to have a clear idea of your options.
In this article, we will be discussing one of the most popular supplements, creatine, and whether a beginner should take creatine or not. Creatine is not only one of the most effective supplements but it is safer than most other supplements. Let’s get into the depth of the benefits of Creatine and help you make a decision.
Why Choose Creatine Over Other Supplements?
Creatine is a safe and popular supplement among all age categories in the gym and outside the gym. There are very few side effects that you might observe while being on Creatine. Not just professionals but beginners and older adults can take creatine pills to increase strength and enhance muscle buildup in their bodies.
Creatine is Natural
Creatine is produced in our body naturally and is necessary for the performance of our body. It breaks down in our body and accelerates the movement of ATP(adenosine triphosphate) in our body. ATP is the source of strength for our bodies.
That is why, unlike other supplements, creatine sparks a natural growth in muscles because it helps you workout harder. It increases the water retention of our muscles which makes them look more pumped.
Creatine Benefits Stay
The benefits of Creatine stay for a long run and do not reduce even if you stop taking creatine. On the other hand, a protein supplement can cause rapid growth in muscles but the process is easily reversible.
Creatine is Safe
Creatine is also safer when taken in combination with other supplements and medication so you don’t have to worry much about combining it with others.
Creatine helps older adults as well
The elderly can also take creatine supplements when their body decreases the production of muscle mass (commonly known as sarcopenia). The decrease in muscle density that happens naturally due to aging can be reversed by taking creatine from external sources.This helps them in gaining a little more energy in their day-to-day life and slows down the wearing down of muscles.
How Much Creatine Should a Beginner Take?
A beginner should take 1 to 2 doses of creatine each day, with each dosage of creatine being 5 grams. Typically this means about 1.5 teaspoonfuls of creatine taken twice a day, once before and once after the workout.
Professional athletes and bodybuilders take four doses of creatine per day to get the required amount of energy and strength they need. If your training is focused on weight-lifting and strength building then creatine can help you in more than one way.
The quantity of creatine intake is a very important factor for not only beginners but all categories. Most beginners make the mistake of over-dosage in the hopes of developing their body faster but it only goes to waste. Over-dosage will only harm the body if continued for a long time.
You might like to read: Can you take Creatine on Accutane?
Should We Take Creatine Before or After Workout?
Creatine can be taken either before or after a workout.
Benefits Pre Workout
Creatine provides us with energy in the form of ATP. If you take creatine before a workout then you can get the extra energy you need to push harder.
Benefits Post Workout
Many trainers and athletes prefer to take creatine after a workout. After a hard workout, the muscles lose the water already present in them. Creatine helps in building the muscles by increasing their water retention. By retaining more water, the muscles look bigger and healthier.
Creatine can be taken in both ways and it is really up to you to make the call. Most people also start by taking creatine before the workout and then shift to after workout after a month or two.
How Does Creatine Work Inside Your Body?
Creatine acts as a catalyst to increase the natural growth of muscles in our body. Unlike protein supplements, it does not provide an extra layer of proteins to our muscles to increase muscle mass.
Instead, Creatine provides us with extra energy required during the workout so that we can push harder and do more. Creatine accelerates the movement of ATP inside our body resulting in the extra energy that we feel.
When Should You Start Taking Creatine?
There is no specific time for when you should start taking creatine. But you must cross at least a certain age when your body starts developing. Most teenagers who go to gyms start taking creatine and another supplement when they cross at least 19 years of age.
Creatine is very popular among bodybuilders and people who aim to be professional athletes. Such people start taking creatine at a young age itself. Creatine does not cause any harm unless you have a previous medical history related to your digestive or excretory system.
If you are being treated for any illness or have a medical history then it’s best to consult your doctor before making any decision. Creatine is not an age-specific supplement and people of all genders take it to maintain their body structure. It is also popular among the elders.
Which Creatine Is Best for Beginners?
Creatine is available in various forms in the market and the most popular and trusted among them is creatine monohydrate. Not only beginners but also professional bodybuilders and athletes take creatine monohydrate.
The one thing that you should always keep in mind while making a purchase is the quality of your product. You should always buy from trusted sources and a good company. Impure creatine will only cause harm to your body and will be a waste of your money.
Beginners should always try not to go into a lot of supplements from the beginning. It bulks up their body but they don’t have enough strength in their body compared to others of the same building. There are a lot of supplements that bulk up your body very quickly but as a beginner, it’s better to avoid them.
The Harmful Effect of Creatine on Beginners
Creatine has very few side effects and even the chance of facing them are very rare. Creatine exerts a lot of pressure on our kidneys, lungs, and digestive system so it’s better not to exert pressure on them by overdosing yourselves.
Some of the most common problems caused by creatine are kidney damage, digestion problems, bloated muscles, acne in very rare cases. Creatine causes water retention in the muscle but in doing so it also overworks our kidneys exerting more pressure on them.
The side effects of creatine only happen when you overdose on it and have a previous unhealed illness. If you have a previous kidney problem or any other ongoing medical history then it is a must that you consult your doctor before making any decision.
How Should I Take Creatine?
Creatine can be taken with water, milk, or any other liquid that is not too high in sugar content (such as soda). It should certainly never be taken with alcohol of any kind.
Creatine absorbs water from our body so you must maintain a proper intake of water to counter that. If you don’t maintain a proper intake of water, it can cause dehydration which can give rise to a huge number of problems.
Dehydration is one of the biggest problems that you can face while being on creatine. Although it is very easy to counter dehydration, if you fail to do so you can feel weakness, fatigue, and dizziness. Dehydration can also be fatal during the workout as you will rapidly lose your strength which can result in a number of accidents if left unchecked.
It is not mandatory to take creatine with water only, you can take it with shakes and other drinks too. It is best to drink a full glass of water after every dosage of creatine and maintain a proper intake of water to avoid facing any serious problems.
Creatine is available in many forms like powder, bars, and pills. You can choose any of them available to you and your liking. The powder is the most popular form of creatine as it is easiest to digest and is most widely available.
A Few Final Words
You can always make an online purchase of creatine and another supplement in case you have no shops available in your locality. The price of creatine may differ from brand to brand but is also very affordable and many bg brands manufacture it at a very reasonable price.
If you face a problem in choosing any specific type then you can always buy the one with the highest quantity of creatine monohydrate in it. We would like to conclude by saying that creatine is safe for you even if you are a beginner and you can start its intake without any worries.
You can start with the most popular one, creatine monohydrate, and then shift to others as time passes. There are very few side effects of using creatine. If you are taking it in an orderly fashion and under proper guidance then there is a very low chance that you will face any side effects.
We hope this article gave you all the information that you need to start your Creatine journey!