Top Creatine Expert Shares His Tips to Boost Muscle Growth

by Team ANR February 14, 2022

Creatine Expert Dr. Paul Greenhaff Tells You How to Get the Most from Your Creatine

Study after study shows the greatest increases in exercise and sports performance appear to be found in persons with the largest increases in muscle creatine concentrations. “This suggests that an ergogenic effect of creatine ingestion on metabolism and performance during exercise and recovery may critically depend on the extent of muscle creatine uptake during ingestion,” says Dr. Paul Greenhaff, a noted authority on creatine supplementation from England’s Nottingham University.

“It also points to the importance of maximizing tissue creatine uptake when attempting to increase exercise performance via creatine ingestion,” he says. Here’s a few recommendations from Dr. Greenhaff to help you get more creatine to your muscles, and therefore, see improved muscle strength and performance

  • Don’t Overlook the Creatine Loading Period: “Most muscle creatine uptake takes place during the initial days of creatine supplementation,” says Dr. Greenhaff. “In a study in which subjects consumed 30 grams a day for four days, 30 percent of the total intake was retained during the initial two days of supplementation, compared with 15 percent from days two to four.” He recommends loading your muscles by consuming around 20 grams for four days, then maintain with 2 to 5 grams per day thereafter.
  • Consume Your Creatine Right After Exercise: “In a study by Dr. Harris, et al., the mean total creatine concentration ofthe muscle increased by 37 percent when creatine was combined with exercise, as opposed to 26 percent with creatine supplementation alone,” notes Dr. Greenhaff.
  • Consume Your Creatine with Carbs: “Creatine ingestion with carbohydrate has a large potentiating effect on creatine uptake,” says Dr. Greenhaff. “In one study, three groups consumed 20 grams of creatine per day for three days. One of these groups consumed four 5-gram doses of creatine dissolved in 250 milliliters of a warm, sugar-free, diluted orange drink. A second group followed each 5-gram creatine load with 500 milliliters of a commercially available 18.5 percent simple carbohydrate solution. Whole-body creatine retention was significantly increased when ingested in combination with carbohydrate solution, probably because of a stimulatory effect of insulin.”
  • Consider Taking Creatine + Carbs + Protein: The downside to tip number 3, says Dr. Greenhaff, is it seems huge amounts of simple carbohydrates (on the order of 100 grams) are needed for optimal insulin-stimulatory effects. “However,” says Dr. Greenhaff, “if the amount of carbohydrate is halved and protein is added (which will also stimulate insulin release and thereby creatine transport), a high degree of retention is also achieved. The net effect is that high amounts of creatine retention can be achieved without ingesting mega amounts of carbohydrate.”
  • Mix Your Creatine in Lukewarm Water: “If your creatine isn’t dissolved,” says Dr. Greenhaff, “you’ll delay the absorption of creatine into the blood, which is important for stimulating the muscle creatine uptake. And you may actually cause gastrointestinal upset, which we have seen in athletes who have not dissolved their creatine correctly (i.e., mixed in ice-cold water).”

Related articles

  • The Top 5 Testosterone-Boosting Supplements of 2025: Unleashing the Power Within

    by David Kennedy March 23, 2025
    The Testosterone Meltdown and Nature’s Comeback By Dr. James R. Caldwell, Ph.D., FACSM; Director of Research, Applied Nutritional Res...

  • The Rise of Sam Sulek: Humility and Growth Pave the Way to Success

    by David Kennedy March 08, 2025
    [stylesheet-group="0"]{} body{margin:0;} button::-moz-focus-inner,input::-moz-focus-inner{border:0;padding:0;} html{-ms-text-size-adjust:100%;-webkit-text-size-adjust:100%;-webkit-tap-highlight-color:rgba(0,0,0,0);} input::-webkit-search-cancel-button,input::-webkit-search-decoration,input::-webkit-search-results-button,input::-webkit-search-results-decoration{display:none;} [stylesheet-group="1"]{} .css-146c3p1{background-color:rgba(0,0,0,0.00);border:0 solid black;box-sizing:border-box;color:rgba(0,0,0,1.00);display:inline;font:14px -apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,Helvetica,Arial,sans-serif;list-style:none;margin:0px;padding:0px;position:relative;text-align:start;text-decoration:none;white-space:pre-wrap;word-wrap:break-word;} .css-175oi2r{align-items:stretch;background-color:rgba(0,0,0,0.00);border:0 solid black;box-sizing:border-box;display:flex;flex-basis:auto;flex-direction:column;flex-shrink:0;list-style:none;margin:0px;min-height:0px;min-width:0px;padding:0px;position:relative;text-decoration:none;z-index:0;} .css-1jxf684{background-color:rgba(0,0,0,0.00);border:0 solid black;box-sizing:border-box;color:inherit;display:inline;font:inherit;list-style:none;margin:0px;padding:0px;position:relative;text-align:inherit;text-decoration:none;white-space:inherit;word-wrap:break-word;} .css-9pa8cd{bottom:0px;height:100%;left:0px;opacity:0;position:absolute;right:0px;top:0px;width:100%;z-index:-1;} [stylesheet-group="2"]{} .r-13awgt0{flex:1;} .r-1adg3ll{display:block;} .r-1jkafct{border-bottom-left-radius:2px;border-bottom-right-radius:2px;border-top-left-radius:2px;border-top-right-radius:2px;} .r-1phboty{border-bottom-style:solid;border-left-style:solid;border-right-style:solid;border-top-style:solid;} .r-1udh08x{overflow-x:hidden;overflow-y:hidden;} .r-4iw3lz{border-bottom-width:0;border-left-width:0;border-right-width:0;border-top-width:0;} .r-4qtqp9{display:inline-block;} .r-6koalj{display:flex;} .r-bztko3{overflow-x:visible;overflow-y:visible;} .r-crgep1{margin:0px;} .r-hvic4v{display:none;} .r-krxsd3{display:-webkit-box;} .r-rs99b7{border-bottom-width:1px;border-left-width:1px;border-right-width:1px;border-top-width:1px;} .r-sdzlij{border-bottom-left-radius:9999px;border-bottom-right-radius:9999px;border-top-left-radius:9999px;border-top-right-radius:9999px;} .r-t60dpp{padding:0px;} .r-wwvuq4{padding:0;} .r-xoduu5{display:inline-flex;} .r-ywje51{margin:auto;} .r-z2wwpe{border-bottom-left-radius:4px;border-bottom-right-radius:4px;border-top-left-radius:4px;border-top-right-radius:4px;} [stylesheet-group="2.1"]{} .r-1559e4e{padding-bottom:2px;padding-top:2px;} .r-1fkl15p{padding-left:32px;padding-right:32px;} .r-3o4zer{padding-left:12px;padding-right:12px;} .r-3pj75a{padding-left:16px;padding-right:16px;} .r-cxgwc0{padding-left:24px;padding-right:24px;} .r-dd0y9b{padding-bottom:20px;padding-top:20px;} .r-ddtstp{margin-bottom:0px;margin-top:0px;} .r-dp7rxi{padding-bottom:40px;padding-top:40px;} .r-f8sm7e{margin-left:auto;margin-right:auto;} .r-n7gxbd{padding-left:4px;padding-right:4px;} .r-s49dbf{margin-bottom:1px;margin-top:1px;} .r-sjygvo{padding-left:1em;padding-right:1em;} [stylesheet-group="2.2"]{} .r-1ca1ndr{margin-left:0.5em;} .r-1ez5h0i{margin-left:4px;} .r-1gs4q39{margin-right:4px;} .r-1kkk96v{margin-left:8px;} .r-1kpi4qh{margin-left:0.075em;} .r-1l2kgy{margin-right:0.5em;} .r-1q6cnnd{right:-2px;} .r-1wron08{margin-right:8px;} .r-3t4u6i{margin-left:2px;} .r-45ll9u{left:50%;} .r-5f1w11{left:-2px;} .r-k4bwe5{margin-right:0.075em;} .r-o59np7{padding-right:8px;} .r-ocobd0{right:50%;} .r-qjj4hq{padding-left:8px;} .r-x1x4zq{margin-right:2px;} [stylesheet-group="3"]{} .r-105ug2t{pointer-events:auto!important;} .r-109y4c4{height:1px;} .r-10ptun7{height:16px;} .r-10v3vxq{transform:scaleX(-1);} .r-117bsoe{margin-bottom:20px;} .r-11c0sde{margin-top:24px;} .r-11j9u27{visibility:hidden;} .r-12181gd{box-shadow:0 0 2px rgba(0,0,0,0.03) inset;} .r-12sks89{min-height:22px;} .r-12vffkv>*{pointer-events:auto;} .r-12vffkv{pointer-events:none!important;} .r-12ym1je{width:18px;} .r-135wba7{line-height:24px;} .r-13qz1uu{width:100%;} .r-13wfysu{-webkit-text-decoration-line:none;text-decoration-line:none;} .r-146iojx{max-width:300px;} .r-1472mwg{height:24px;} .r-14j79pv{color:rgba(83,100,113,1.00);} .r-14lw9ot{background-color:rgba(255,255,255,1.00);} .r-15ysp7h{min-height:32px;} .r-16dba41{font-weight:400;} .r-16y2uox{flex-grow:1;} .r-176fswd{transform:translateX(-50%) translateY(-50%);} .r-1777fci{justify-content:center;} .r-17bb2tj{animation-duration:0.75s;} .r-17leim2{background-repeat:repeat;} .r-17s6mgv{justify-content:flex-end;} .r-18jsvk2{color:rgba(15,20,25,1.00);} .r-18tzken{width:56px;} .r-18u37iz{flex-direction:row;} .r-18yzcnr{height:22px;} .r-19wmn03{width:20px;} .r-19yznuf{min-height:52px;} .r-1abnn5w{animation-play-state:paused;} .r-1acpoxo{width:36px;} .r-1ad0z5i{word-break:break-all;} .r-1awozwy{align-items:center;} .r-1b43r93{font-size:14px;} .r-1betnmo{max-width:672px;} .r-1blnp2b{width:72px;} .r-1blvdjr{font-size:23px;} .r-1ceczpf{min-height:24px;} .r-1cwl3u0{line-height:16px;} .r-1d2f490{left:0px;} .r-1ddef8g{-webkit-text-decoration-line:underline;text-decoration-line:underline;} .r-1ebb2ja{list-style:none;} .r-1ff274t{text-align:right;} .r-1gkfh8e{font-size:11px;} .r-1h0z5md{justify-content:flex-start;} .r-1h8ys4a{padding-top:4px;} .r-1hjwoze{height:18px;} .r-1iln25a{word-wrap:normal;} .r-1inkyih{font-size:17px;} .r-1ipicw7{width:300px;} .r-1iusvr4{flex-basis:0px;} .r-1janqcz{width:16px;} .r-1jaylin{width:-webkit-max-content;width:-moz-max-content;width:max-content;} .r-1k78y06{font-family:Tahoma, Arial, sans-serif;} .r-1kihuf0{align-self:center;} .r-1ldzwu0{animation-timing-function:linear;} .r-1loqt21{cursor:pointer;} .r-1mlwlqe{flex-basis:auto;} .r-1mrlafo{background-position:0;} .r-1muvv40{animation-iteration-count:infinite;} .r-1mwlp6a{height:56px;} .r-1nao33i{color:rgba(231,233,234,1.00);} .r-1niwhzg{background-color:rgba(0,0,0,0.00);} .r-1ny4l3l{outline-style:none;} .r-1oifz5y{background-color:rgba(170,17,0,1.00);} .r-1oszu61{align-items:stretch;} .r-1otgn73{touch-action:manipulation;} .r-1p0dtai{bottom:0px;} .r-1pi2tsx{height:100%;} .r-1ps3wis{min-width:44px;} .r-1qd0xha{font-family:-apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,Helvetica,Arial,sans-serif;} .r-1qi8awa{min-width:36px;} .r-1r5jyh0{min-height:130px;} .r-1r8g8re{height:36px;} .r-1s2hp8q{min-height:26px;} .r-1sxrcry{background-size:auto;} .r-1tl8opc{font-family:"Segoe UI",Meiryo,system-ui,-apple-system,BlinkMacSystemFont,sans-serif;} .r-1to6hqq{background-color:rgba(255,212,0,1.00);} .r-1ttztb7{text-align:inherit;} .r-1udbk01{text-overflow:ellipsis;} .r-1v2oles{top:50%;} .r-1vmecro{direction:rtl;} .r-1vr29t4{font-weight:800;} .r-1wb8bfx{text-decoration-thickness:2px;} .r-1wbh5a2{flex-shrink:1;} .r-1wyyakw{z-index:-1;} .r-1xcajam{position:fixed;} .r-1xk2f4g{clip:rect(1px, 1px, 1px, 1px);} .r-1xnzce8{-moz-user-select:text;-webkit-user-select:text;user-select:text;} .r-1xvli5t{height:1.25em;} .r-1y7e96w{min-width:22px;} .r-1ye8kvj{max-width:600px;} .r-1yef0xd{animation-name:r-11cv4x;} .r-1yjpyg1{font-size:31px;} .r-1ykxob0{top:60%;} .r-2o02ov{margin-top:40px;} .r-2tavb8{background-color:rgba(0,0,0,0.60);} .r-2yi16{min-height:36px;} .r-36ujnk{font-style:italic;} .r-37tt59{line-height:32px;} .r-3s2u2q{white-space:nowrap;} .r-417010{z-index:0;} .r-4gszlv{background-size:cover;} .r-4wgw6l{min-width:32px;} .r-54znze{color:rgba(239,243,244,1.00);} .r-56xrmm{line-height:12px;} .r-6026j{background-color:rgba(255,255,255,0.85);} .r-633pao{pointer-events:none!important;} .r-6416eg{-moz-transition-property:background-color, box-shadow;-webkit-transition-property:background-color, box-shadow;transition-property:background-color, box-shadow;} .r-64el8z{min-width:52px;} .r-7q8q6z{cursor:default;} .r-8akbws{-webkit-box-orient:vertical;} .r-8jfcpp{top:-2px;} .r-92ng3h{width:1px;} .r-a023e6{font-size:15px;} .r-adyw6z{font-size:20px;} .r-agouwx{transform:translateZ(0);} .r-ah5dr5>*{pointer-events:none;} .r-ah5dr5{pointer-events:auto!important;} .r-aqfbo4{backface-visibility:hidden;} .r-b88u0q{font-weight:700;} .r-bcqeeo{min-width:0px;} .r-bnwqim{position:relative;} .r-bt1l66{min-height:20px;} .r-bvlit7{margin-bottom:-12px;} .r-deolkf{box-sizing:border-box;} .r-dflpy8{height:1.2em;} .r-dnmrzs{max-width:100%;} .r-ehq7j7{background-size:contain;} .r-emqnss{transform:translateZ(0px);} .r-eqz5dr{flex-direction:column;} .r-ero68b{min-height:40px;} .r-fdjqy7{text-align:left;} .r-fm7h5w{font-family:"TwitterChirpExtendedHeavy","Verdana",-apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,Helvetica,Arial,sans-serif;} .r-h9hxbl{width:1.2em;} .r-icoktb{opacity:0.5;} .r-ifefl9{min-height:0px;} .r-impgnl{transform:translateX(50%) translateY(-50%);} .r-iphfwy{padding-bottom:4px;} .r-ipm5af{top:0px;} .r-jmul1s{transform:scale(1.1);} .r-jwli3a{color:rgba(255,255,255,1.00);} .r-kemksi{background-color:rgba(0,0,0,1.00);} .r-lp5zef{min-width:24px;} .r-lrsllp{width:24px;} .r-lrvibr{-moz-user-select:none;-webkit-user-select:none;user-select:none;} .r-m6rgpd{vertical-align:text-bottom;} .r-majxgm{font-weight:500;} .r-n6v787{font-size:13px;} .r-nwxazl{line-height:40px;} .r-o7ynqc{transition-duration:0.2s;} .r-peo1c{min-height:44px;} .r-poiln3{font-family:inherit;} .r-pp5qcn{vertical-align:-20%;} .r-q4m81j{text-align:center;} .r-qlhcfr{font-size:0.001px;} .r-qvk6io{line-height:0px;} .r-qvutc0{word-wrap:break-word;} .r-rjixqe{line-height:20px;} .r-rki7wi{bottom:12px;} .r-sb58tz{max-width:1000px;} .r-tjvw6i{text-decoration-thickness:1px;} .r-u6sd8q{background-repeat:no-repeat;} .r-u8s1d{position:absolute;} .r-ueyrd6{line-height:36px;} .r-uho16t{font-size:34px;} .r-vkv6oe{min-width:40px;} .r-vlxjld{color:rgba(247,249,249,1.00);} .r-vqxq0j{border:0 solid black;} .r-vrz42v{line-height:28px;} .r-vvn4in{background-position:center;} .r-wy61xf{height:72px;} .r-x3cy2q{background-size:100% 100%;} .r-x572qd{background-color:rgba(247,249,249,1.00);} .r-xigjrr{-webkit-filter:blur(4px);filter:blur(4px);} .r-yc9v9c{width:22px;} .r-yfoy6g{background-color:rgba(21,32,43,1.00);} .r-yy2aun{font-size:26px;} .r-yyyyoo{fill:currentcolor;} .r-z7pwl0{max-width:700px;} .r-z80fyv{height:20px;} .r-zchlnj{right:0px;} @-webkit-keyframes r-11cv4x{0%{transform:rotate(0deg);}100%{transform:rotate(360deg);}} @keyframes r-11cv4x{0%{transform:rotate(0deg);}100%{transform:rotate(360deg);}} .r-efm9vo{position:absolute;visibility:hidden;top:0;width:50px;pointer-events:none} .r-efm9vo.loaded{visibility:visible;top:50vh;width:50px} Discover the meteoric rise of Sam Sulek, the 23-year-old bodybuilding sensation who earned his IFBB Pro Card at the Arnold Classic Amateur on February 27, 2025. Known for his humbleness and willingness to learn, Sulek transformed his training after a pivotal session with 2024 Mr. Olympia Samson Dauda, shifting from ego lifting to mind-muscle connection techniques. His recent victories, including the NPC Legends Classic and Arnold Amateur Classic Physique Overall, showcase this evolution. Fitness influencer Greg Doucette once criticized Sulek’s bulking diet of sugary cereal and fast food, prompting a dietary overhaul that fueled his championship physique. Explore how Sam Sulek’s adaptability and dedication have made him bodybuilding’s next big star.

  • THE GREAT HIGH-INTENSITY CONSPIRACY: WHY WEAK-MINDED "EXERCISE SCIENTISTS" FEAR MIKE MENTZER'S TRUTH!

    by David Kennedy March 08, 2025
    Discover the truth behind Mike Mentzer’s High-Intensity Training (HIT) and why mainstream exercise scientists and fitness industry elites fear it. Despite Mentzer’s Mr. Universe win, perfect 300 score, and scientific backing from Arthur Jones' research, critics continue to dismiss HIT—often without the physique or real-world results to back up their claims. This article exposes how the billion-dollar fitness industry profits from misinformation, pushing ineffective high-volume training while ignoring HIT's proven success. With evidence from Dorian Yates' six-time Mr. Olympia reign and the scientific principles of progressive overload and recovery, we challenge the skeptics and reveal why HIT is the ultimate muscle-building method. Read on to find out why traditional training methods keep you weak and how Mentzer’s revolutionary system can help you build muscle faster and smarter!

  • Old-School Iron: Why HIT and Barbell Basics Beat the Lab-Coat Methods

    by David Kennedy January 18, 2025
    Discover why old-school training methods like High-Intensity Training (HIT), championed by legends like Mike Mentzer and Dorian Yates, still reign supreme over today’s overly complex, tech-driven fitness trends. This blog explores the raw, results-driven power of barbells, dumbbells, and Nautilus machines, contrasting them with the flashy yet often ineffective tools of modern exercise science. Learn how simplicity, grit, and proven principles like progressive overload can help you build an elite physique. Dive into the timeless philosophy of training that forges mental toughness and delivers undeniable results—because greatness isn’t built in a lab; it’s forged in iron. Keywords for SEO: old-school training, High-Intensity Training, HIT, Mike Mentzer, Dorian Yates, progressive overload, bodybuilding, fitness philosophy, barbell training, dumbbell workouts. Let me know if you'd like further refinements or adjustments!
Back to Research Update: The Latest Training, Nutrition and Supplementation News
Go to full site