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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Creatine can boost your performance, muscle growth, and recovery. Let's examine ways to use it effectively for strength-building.
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Muscles store a natural compounds called creatine. It helps to regenerate ATP — your body’s energy currency — and lift and train harder in the gym.
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Start with a loading phase: For 5 to 7 days, consume 20 grams of creatine per day in 4 doses. If you prepped your muscles for optimal performance by saturating them, this will be the best thing for you.
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Once loaded, switch to a maintenance dosage of 3 – 5 grams daily. This way, you won’t have to wonder whether your muscles are getting enough creatine, worry about wasting creatine, or experience side effects.
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Create a progressive overload strength training program and combine it with a pair of creatine. Focus on compound lifts like squats, deadlifts, and bench presses to build strength quickly.
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Eat a protein-rich diet and get plenty of recovery time. Proper nutrition and enough sleep are also essential for properly using creatine to repair and grow muscle.
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You should measure your progress by tracking your lifts and overall strength weeks with creatine. After 30 days, you should begin to see steady improvements.
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The combination of creatine, a proper workout, and nutrition will show results in 30 days and greatly increase your strength. Stay consistent and follow the plan, and your gains will grow.
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