Gone are the days when you hardly had a choice for your post-workout shake besides Whey Protein and BCAAs. Here’s a supplement that has been profoundly researched and backed by hundreds of studies – Creatine.

But wait, Is creatine the best supplement to build muscle? What is the best type of creatine for muscle growth? When should I take creatine to build muscle fast? Well, let’s answer all your queries once and for all. In this article, we will take you through benefits of creatine for muscle growth (backed by science), the best creatine for muscle gain and our finest quality muscle building creatine – MFF Creatine Monohydrate 200 Mesh.

Fundamentals of Creatine

  • Creatine is a nitrogenous organic acid formed from three amino acids – L-arginine, glycine, and L-methionine.
  • It is produced in the liver, and it helps in supplying energy to cells across the body.
  • Creatine constitutes about 1% of the total volume human blood.
  • Basically, creatine is an energy currency of the body which is transported by the blood to brain and muscles which require high energy to work, like – skeletal muscles.
  • You might have come across the term – Micronized Creatine. Micronized creatine is nothing but creatine compounds processed and milled to very fine particles of the grade 200 mesh for better absorption.

Benefits of Creatine to Build Muscle and Increase Strength


Creatine has been widely used by athletes and bodybuilders to improve performance and build more muscle mass. Let’s see what science thinks about all the claims –

According to one study, high doses of creatine supplementation improved performance during repeated short sprints (40 meters) with minimal rest between consecutive sprints.[1]

Another study aimed to evaluate the effect of creatine supplementation on weight training showed that ingesting five-gram dosage of creatine for four times a day during loading and two grams for next three days over a period of six weeks helped athletes to add about 11 lbs more weight to a 1 RM Bicep Curls.[2]

A similar study concluded that creatine assisted in increasing number of repetitions during high-intensity resistance exercise like bench press.[3]

Creatine supplementation has also shown to improve anaerobic endurance, according to the research.[4]

Best Type of Creatine for Muscle Mass

Now that you know the benefits of taking creatine as a supplement, let’s see which is the best creatine to build muscle –

Following are the most common types of creatine

  • Creatine Monohydrate
  • Liquid Creatine
  • Creatine Hydrochloride
  • Creatine Nitrate
  • Micronized Creatine Monohydrate
  • Creatine Citrate
  • Buffered Creatine
  • Creatine Pyruvate
  • Creatine Ethyl Ester

Among all the types mentioned above of creatine, creatine monohydrate is the best creatine supplement to for fast muscle growth.[5]

MyFitFuel’s Best Creatine for Maximum Muscle Mass – Creatine Monohydrate 200 Mesh

MFF Creatine Monohydrate 200 Mesh

  • Finest Quality 200 mesh grade
  • Helps Maximise Strength & Power
  • Enhance Lean Muscle Growth
  • Ultra-small size particles for quick absorption

Optimal Dosage and Timing of Creatine to Build Muscle Fast


One of the most popular dosage patterns for creatine is the loading and maintenance dosing method in which you will have to saturate muscle creatine stores by loading with higher doses of 20 grams per day for 4-5 days followed by maintenance dose of 5-10 grams for next three weeks.

Start this cycle again after a complete shutdown of creatine supplement for at least three weeks.


Four-Week Cycle:

  • Week 1: Loading – 20 grams (4 servings x 5 grams)
  • Weeks 2-4: Maintenance – 5-10 grams per day
  • Weeks 5-8: No creatine

Eight-Week Cycle:

  • Week 1: Loading – 20 grams (4 servings x 5 grams)
  • Week 2-5: Maintenance – 5-10 grams per day
  • Week 6-8: No creatine

Nine-Week Cycle:

  • Week 1: Loading – 20 grams (4 servings x 5 grams)
  • Weeks 2-7: Maintenance – 5-10 grams per day
  • Weeks 8-9: No creatine


During Loading Phase:

  • Early Morning: One Serving 5g
  • Mid Morning: One Serving 5g
  • Late Noon: One Serving: 5g
  • Evening: One Serving: 5g

During Maintenance Phase:

  • Take one to two serving anytime you feel convenient.

Note – It is recommended to take creatine monohydrate supplement with either high GI carb or non-acidic fruit juice. We recommend taking creatine monohydrate in your pre and post-workout shake along with whey protein and fast carbs aka dextrose monohydrate.

Subscribe to MyFitFuel Blog for more supplementation guides on Whey protein timing, Best BCAAs for muscle gain and Whey protein for women weight loss.


Also published on Medium.

Tags : Benefits of CreatineCreatine MonohydrateCreatine to build lean muscle
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