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Creatine Tablets: Benefits, Dosage, and How to Choose the Right Product - Genetic Nutrition

Creatine Tablets: Benefits, Dosage, and How to Choose the Right Product

, by Sandesh Prasannakumar, 8 min reading time

Introduction

Creatine is one of the most researched sports supplements, and using tablets to get extra creatine is as easy as it gets. Creatine tablets are as effective as creatine powder in boosting performance and building muscles for those who do not like the hassle of dissolving and mixing the powder. The following information will be included in this article: the advantages of creatine tablets, the recommended creatine tablet dosage, when to take creatine tablets, and how to choose a quality creatine tablet supplement.

What are the Advantages of Consuming Creatine Tablets?

Some of the main evidence-based benefits of supplementing with creatine tablets include:

  • Improves high-intensity exercise performance: Numerous researches prove that creatine increases power during activities that involve short, intense, high-energy efforts, for instance, sprinting or weightlifting which enables you to train more vigorously.
  • Increases muscle mass and strength gains: In addition to increasing muscle energy, creatine enhances muscle development when taken with strength training. A review was identified with higher changes in lean mass and bench-press strength.
  • Supports post-workout recovery: Studies show that creatine helps in the recuperation process of muscles after rigorous exercise due to its ability to minimise muscle cell damage.
  • Provides cognitive benefits: Some studies also show that creatine tablets enhance memory, intelligence and cognition, particularly for those taking limited animal products such as meat and fish.

Proper Dosage: How Many and When to Consume Creatine Tablets?

About creatine tablets, a number of studies have employed a dosage regimen known as “loading”, which floods muscles rapidly, followed by lower maintenance. A commonly recommended regimen is:


Loading Phase:

- Take 20 grams per day in four five-gram doses for 5-7 days. This quickly replenishes the creatine supply in your muscles, hence the need for a creatine supplement.


Maintenance Phase:

- For the 3-4 weeks, the dose taken is 3-5 grams per day, which is equivalent to 1-2 tablets. This ensures that your creatine reservoirs are always replenished.


Swallow tablets with food, as this may enhance the absorption of the drug. Avoid taking more than the amount prescribed on the product label.

When is the Best Time to Take Creatine Tablets?

The best time to take creatine depends on your goals and preferences:


  • Pre-workout: Consuming 5 grams before your workout will help you get an extra push during training in terms of performance and stamina.

  • Post-workout: Creatine after training contributes to recovery and muscle gain.

  • Any time: It does not matter when you take it. As long as you take it regularly, it increases the muscle creatine saturation. The coverage is constant when taking tablets with meals.

How to Choose a Quality Creatine Tablet?

With many creatine products on the market, use this buying checklist when choosing a supplement:


  • Creatine monohydrate: Consume tablets that have only creatine monohydrate, the type of creatine occurring in the human body and employed in most of the studies. Avoid additives.

  • Reputable brand: This means obtaining a more reliable supplement with better quality formulation and manufacturing using popular and reputable supplement brands.

  • Good value: Consider the total grams of creatine per tablet and compare across each product. That is why it is possible to consider that higher grams per tablet provide more value.

  • Third-party tested: Check whether the product has been tested for independent analysis for purity and proper labelling for the sake of your health and truthfulness.

Conclusion

Taking additional high quality creatine monohydrate tablets can enhance your athletic performance, enhance muscularity and development when combined with training and help in faster recovery after workouts. It is only when the correct dosages are taken that the full effects are experienced. When purchasing a supplement, it is recommended to choose well-known brands that offer creatine tablets without unwanted additives. Taken on a daily basis over the long term, creatine tablets provide the necessary fuel to your muscles to get through gruelling sessions.

For the best quality creatine and other health supplements, visit Genetic Nutrition!

FAQs


  1. Is there any adverse effect associated with the ingestion of creatine tablets?

At high doses, however, side effects are possible, and most people should be able to use creatine tablets in the long term without experiencing any problems. It may cause gastrointestinal discomfort if one takes high amounts of this herb. Available data does not show that creatine is toxic and causes harm to the kidneys or liver in healthy people. However, safety has not been determined in adolescents younger than 18 years or in women who are pregnant or breastfeeding.


  1. Do creatine tablets have any side effects if I stop taking them?

The benefits associated with the use of creatine products are only realised for a while once a person ceases the use of the supplement. It is recommended that you take a 3-5 gram maintenance dose daily or use creatine in cycles to retain more strength and muscle build from creatine in the long run.


  1. Should I take creatine tablets in a loading phase or is it possible to take it straight through without the loading?

If you do not wish to load, then you do not have to do it skip it. If you consume 3-5 grams per day, you will still be able to raise your muscle creatine levels in about 4 weeks. However loading can enable one to get the benefits within a short time if one’s goal is to perform well in a short time.


  1. Is it advisable to take creatine tablets even during the days I do not exercise or engage in heavy training?

Yes, creatine tablets should be consumed daily irrespective of the day being a training day or a non-training day. This maintains muscle creatine stores full over time in order to provide additional creatine for energy demands associated with high-intensity workouts.

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