creatine

Several clients have asked about creatine to support muscle mass growth.  
 
Yes, creatine does build real muscle by improving workout performance and stimulating growth mechanisms in the body. 
 
However, it also makes your muscles look bigger due to the water retention effect. It is an added bonus that enhances the appearance of size and fullness, but also an effect of creatine that can be a struggle.
 
The extra water retention will give you a higher scale weight and it will change the fit of your clothes.  
 
In my journey with creatine - I want the benefits of recovery, muscle build, and the star of the show - cognitive benefit.  Creatine also affects the brain helping you remember, focus, and  learn.  This is the benefit of creatine that led me to look at how creatine can be used while minimizing the effect of water retention and weight gain.
 
So here it is:

1. Dosing. Use 3-5 g at a time.  Creatine usually comes with a small scooper: use half to almost a full scoop.
2. Use only after your strength workout.  This way all the building effect goes into muscle synthesis.
3. Stay hydrated.  Being well hydrated actually reduces water retention.
4. Cycle on and off creatine.  Besides only using post strength workout, I use it  one month on, one month off.
5. Use only monohydrate powder creatine.  My favorite is from Momentous supplements.  No sugary, crappy creatine.
6. Use body composition analysis to keep track of how you are doing.  Lucky for you, we at jolie are offering that option to all our nutrition clients as part of your program.  Take advantage of it.

 
With this, I have been able to use creatine in my muscle build without the frustration of excess water.