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Workouts

Get More Gains with Creatine - Your Ultimate Guide to Adding It To Your Diet

by Eric Gordon 05 Jun 2023

What You'll learn...

  1. What is Creatine and How Can it Help You Achieve Your Goals 
  2. Recommended Dosage and Types of Creatine 
  3. FAQ About Creatine 
  4. Avoiding Common Mistakes When Taking Creatine 
  5. Tips For Avoiding Side Effects of Taking Creatine

1. What is Creatine and How Can it Help You Achieve Your Goals 

Creatine is a naturally occurring substance that is found in our muscle cells. Its main function is to facilitate the production of energy during high-intensity physical activities such as weightlifting and sprinting. In simpler terms, creatine provides the necessary fuel for our muscles to perform at their best.

When we engage in high-intensity physical activities, our muscles require a significant amount of energy in a short period of time. This energy is supplied by a molecule called ATP, which is generated through a complex biochemical process involving various enzymes and substrates.

However, the rate at which ATP can be produced is limited, and our muscles can quickly deplete their energy reserves during intense exercise. This is where creatine comes in. Creatine helps to increase the availability of energy by facilitating the production of ATP, which can increase the maximum power output during short-duration, high-intensity activities.

In addition to its role in energy production, creatine has also been shown to have other potential benefits, such as increasing muscle mass, reducing muscle damage and inflammation, and improving cognitive function in some individuals.

2. Recommended Dosage and Types of Creatine 

To ensure optimal results, it is recommended to consume 5 grams of Giant Edge3 unflavored pure 100% Creatine supplement per day. This dosage is proven to effectively enhance muscular strength, power, and endurance. It is important to note that exceeding the recommended dosage may lead to adverse effects, such as digestive discomfort and dehydration.

While there are several types of creatine supplements available on the market, Giant Edge3 unflavored pure 100% Creatine supplement utilizes creatine monohydrate - the most extensively researched and clinically validated form of creatine. Unlike other types of creatine that may contain added fillers and flavors, this pure creatine supplement offers a clean and effective way to enhance your performance goals without any unnecessary additives.

Aside from supplements, creatine can be consumed naturally found in various foods such as meat, fish, and poultry. Beef and pork are the richest sources of creatine, with around 5 grams of creatine per kilogram of meat. Fish, particularly salmon and tuna, are also great sources of creatine, containing about 4-5 grams of creatine per kilogram of fish.

Giant Sports Performance®️ Edge Series- Creatine 

3. FAQ About Creatine

Is creatine going to make me gain weight?

The answer to this question is not straightforward as it ultimately depends on how the individual is using creatine and their overall lifestyle. Creatine itself does not directly cause weight gain, as it is not a calorie-dense substance. However, it may cause water retention in the body, which can lead to a temporary increase in weight.

Is creatine an anabolic steroid? 

Anabolic steroids are synthetic substances that mimic the effects of the hormone testosterone and are often used illegally to build muscle mass and increase athletic performance. Creatine, on the other hand, is not a steroid but rather a non-essential amino acid produced by the body.

Creatine does have an anabolic effect on the body by increasing protein synthesis and promoting muscle growth, but it does not have the same dangerous side effects as anabolic steroids. Additionally, creatine supplementation has been extensively studied and shown to be safe and effective when used appropriately.

Will creatine show up in a drug test?

Drug tests are usually designed to identify the presence of illegal substances, such as steroids and other performance-enhancing drugs. Creatine is a naturally occurring substance in our body, mainly found in muscles, and it is also present in some foods, such as red meat and fish. When we consume creatine supplements, our body produces more creatinine, which is a byproduct of the breakdown of creatine. 

Can females take creatine? 

The answer is a resounding yes! Females can safely take creatine supplements without any adverse effects on their health. In fact, research indicates that women can benefit just as much from creatine supplementation as men.

4. Avoiding Common Mistakes When Taking Creatine 


Not drinking enough water: Creatine can cause dehydration, especially if you do not drink enough water. The recommended amount of water intake is 3-4 liters per day, especially during the loading phase.

Taking too much creatine: Taking too much creatine can cause stomach upset, diarrhea, and nausea. It is important to follow the recommended dosage of 3-5 grams per day, or up to 25 grams per day during the loading phase.

Skipping the loading phase: The loading phase is when you take a higher dose of creatine for the first week to help saturate your muscles with creatine. Skipping the loading phase can result in slower results and lower overall benefits.


Not pairing it with proper nutrition: Creatine works best when paired with proper nutrition and a balanced diet. It is important to eat enough protein, carbohydrates, and healthy fats to optimize the effects of creatine.

By avoiding these common mistakes, you can safely and effectively supplement with creatine to enhance your workouts and overall athletic performance. As always, it is important to consult with a healthcare professional before incorporating supplements into your routine

5. Tips For Avoiding Side Effects of Taking Creatine

Stay Hydrated: Creatine draws water into muscle cells, leading to an increase in muscle mass and strength. However, if you do not drink enough water, this can lead to dehydration, muscle cramps, and even kidney damage. Therefore, it is essential to drink plenty of water when taking creatine to keep your body hydrated.

Start Slowly: When you start taking creatine, it is important to start with a small dose and gradually increase it over time. This helps your body to adjust to the supplement and reduce the risk of side effects such as nausea, diarrhea, and stomach cramps.

Use Cycles: To maximize the benefits of creatine and reduce the risk of side effects, it is recommended to use the supplement in cycles. For example, you can take it for a few weeks followed by a break of equal duration before starting again. This helps your body to reset and prevents any negative effects of long-term use.

Stick to Recommended Doses: Creatine is generally safe when taken in recommended doses, but it can be harmful when taken in excess. It is important to read and follow the instructions on the supplement label carefully. Do not take more than the recommended dose, even if you want to see results faster.

Choose Quality Supplements: Not all creatine supplements are created equal. Some supplements may contain impurities or contaminants that can cause side effects. Therefore, it is important to choose high-quality supplements from reputable companies to reduce the risk of side effects. 

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