No B.S Hypertrophy & Fat Loss Guide 1
CONTENTS
3
4
6
7
9
11
12
13
14
15
16
17
18
Introduction
What Does Creatine Do?
Does It Help Outside the Gym?
Which Form Is Best?
How Much Should You Take?
When Is The Best Time Of Day?
What Should It Be Mixed With?
Should You Cycle It?
What Happens If You Miss A Dose?
Should You Take It While Cutting?
Is It Safe Long Term?
Does It Cause Hair Loss?
Putting It All Together
No B.S Hypertrophy & Fat Loss Guide 2
INTRODUCTION
Out of any natural bodybuilding supplement available,
creatine is the undisputed king.
It may not be the flashiest or trendiest product on the
shelf, but it's the most well-researched and effective
option for improving gym performance and muscle
growth.
This guide breaks down what creatine is, how it works,
the best forms, proper dosing, safety concerns along
with additional tips.
By the end, you'll know exactly how to supplement with
creatine to maximize results without wasting money or
falling for industry gimmicks.
No B.S Hypertrophy & Fat Loss Guide 3
WHAT DOES CREATINE DO?
Creatine is naturally
produced by the body and is
also found in foods like red
meat and fish.
But unless you're eating
several pounds of those
foods every day, you won't
reach the levels needed for optimal benefits.
Supplementing with creatine is the simplest and most
effective way to keep your muscles fully saturated and
ready to perform at their best.
Creatine works by increasing the availability of
adenosine triphosphate, or ATP.
ATP is the body’s primary energy source for short,
explosive efforts like weight training.
That means an extra rep or two, slightly more weight
on the bar, and improved recovery between sets.
Those small advantages add up over time, leading to
more strength and muscle growth.
No B.S Hypertrophy & Fat Loss Guide 4
Creatine also increases fluid levels inside the muscle
cells.
This creates a slight boost in
overall muscle volume, making
them appear a bit fuller and more
defined.
This is not “bloating”, since the
water is stored intracellularly, not
under the skin.
No B.S Hypertrophy & Fat Loss Guide 5
DOES IT HELP OUTSIDE THE GYM?
Creatine is mostly known for its training-related
benefits, but research is starting to show it might help
your brain too.
Some studies have found
improvements in memory,
mental clarity, and reaction
time, especially during times
of stress or sleep deprivation.
Your brain burns through a
ton of ATP just like your
muscles do, especially when
you're tired or working on something mentally
demanding.
By improving energy availability in the brain, creatine
might help you stay sharper and more focused.
There’s also evidence it could have neuroprotective
effects that support long term brain health.
Other research has even linked creatine
supplementation to improved mood and reduced
symptoms of depression, particularly in people with
low baseline levels.
No B.S Hypertrophy & Fat Loss Guide 6
WHICH FORM IS BEST?
There are endless creatine products out there, each one
claiming to be the next big thing.
But the reality is that standard creatine monohydrate
is still the best option by far.
It’s the form used in almost every major study, and it’s
consistently shown to be highly effective with an
absorption rate of nearly 100%.
You’ll see other versions being promoted like creatine
hydrochloride, buffered creatine, creatine ethyl ester,
and liquid creatine.
They’re usually marketed with claims about “higher
bioavailability” and “less side effects”.
No B.S Hypertrophy & Fat Loss Guide 7
But research doesn’t back up any of that despite all of
them carrying a higher price tag.
For example, buffered creatine was shown to be no
more effective than monohydrate, and creatine ethyl
ester was actually less effective.
Supplement companies love to push “new and
improved” formulas, but monohydrate provides all the
benefits creatine has to offer and is the most costeffective.
No B.S Hypertrophy & Fat Loss Guide 8
HOW MUCH SHOULD YOU TAKE?
The standard creatine dose is 5 grams per day, which
is enough for most people to reach and maintain full
saturation.
However, body weight plays a role.
If you're under 120 pounds, 3 grams is probably
enough.
If you're closer to 200 pounds, 8 grams may be slightly
more effective.
There are two main ways to take creatine:
•
Straight daily dosing: Just take your standard
maintenance amount once per day. It takes about 3
No B.S Hypertrophy & Fat Loss Guide 9
weeks to reach complete saturation, but it's the
simplest and easiest method.
•
Loading phase: Take your standard dose 4 times
daily for the first 5-7 days. This saturates your
muscles faster, but is less convenient and may
cause gastrointestinal discomfort for some
people.
Both methods reach the same endpoint, but loading
allows you to achieve the full benefits in a few days
rather than a few weeks.
Neither is right or wrong, and the specific method you
use just comes down to personal preference.
No B.S Hypertrophy & Fat Loss Guide 10
WHEN IS THE BEST TIME OF DAY?
Timing isn’t critical since creatine
doesn’t provide any immediate
effects on performance.
Once your muscles are saturated,
that stored creatine will always
be available for use.
The best time to take creatine is
simply when it’s most convenient for you.
Whether that’s in the morning with breakfast, preworkout, post-workout or in the evening, just find a spot
in your routine and stick to it.
Post-workout may allow for slightly faster absorption,
but absorption speed is not a limiting factor for
creatine’s effectiveness.
No B.S Hypertrophy & Fat Loss Guide 11
WHAT SHOULD IT BE MIXED WITH?
Creatine can be mixed with any liquid
of your choice.
Juice, protein shakes, smoothies, preworkout or even plain water are all
acceptable.
Cold or warm liquids are also both fine.
Despite an outdated myth, caffeine does not interfere
with creatine’s effectiveness to any significant degree.
Some people prefer to just dry scoop their creatine and
chase it with liquid.
This is also fine, but make sure to mix it thoroughly in
your mouth and consume additional liquid after to
minimize possible stomach discomfort.
No B.S Hypertrophy & Fat Loss Guide 12
SHOULD YOU CYCLE IT?
There's no need to cycle on and off creatine.
The idea that your body will stop producing its own
creatine or develop a tolerance is not supported by any
research.
Natural creatine production does decrease slightly
when you're supplementing, but it returns to normal
quickly once you stop.
There’s also no evidence that you need to "reset" your
receptors or “give your kidneys a break”.
Think of creatine more like a daily vitamin, not a drug
that needs cycling.
No B.S Hypertrophy & Fat Loss Guide 13
WHAT HAPPENS IF YOU MISS A
DOSE?
Missing a single dose of creatine is not a big deal.
Creatine works by saturating your muscles over time,
so its effects will not be significantly affected by small
day-to-day fluctuations.
If you forget to take it one day, just resume your usual
dose the next day.
You can double up and take an extra dose if you want
to stay 100% on point, but the overall difference would
be minimal.
No B.S Hypertrophy & Fat Loss Guide 14
SHOULD YOU TAKE IT WHILE
CUTTING?
Yes, creatine helps maintain training performance
during periods of calorie restriction, which can
improve muscle retention when cutting.
It may also help reduce
fatigue and optimize
recovery, both of which are
important when energy levels
are lower.
Creatine causes your
muscles to hold more water,
but this doesn’t negatively
affect fat loss in any way.
If anything, it helps your physique look fuller and more
muscular as you drop body fat.
Just remember that if you start using creatine while in
a fat loss phase, you may see a small jump on the scale
from that extra water retention.
But don’t be alarmed – that just means it’s working.
No B.S Hypertrophy & Fat Loss Guide 15
IS IT SAFE LONG TERM?
Creatine has been thoroughly studied for decades and
is considered one of the safest supplements available
when taken as recommended.
It's been used in a wide range of
populations, from elite athletes
to clinical patients, and hasn't
been shown to cause any
harmful effects in healthy
individuals.
A recent meta-analysis reviewed
over 600 studies and confirmed that long term creatine
use doesn't negatively impact kidney or liver function in
healthy users.
Some people report minor stomach discomfort when
they first start taking it, especially if they're doing a
loading phase.
This can usually be avoided by taking smaller doses
throughout the day with food, using a high quality
micronized version, and staying hydrated.
No B.S Hypertrophy & Fat Loss Guide 16
DOES IT CAUSE HAIR LOSS?
The concern over creatine and hair loss stems from a
small 2009 study that found a potential increase in DHT
levels in a group of male athletes.
DHT is a hormone associated with hair thinning in
genetically susceptible individuals.
However, no other research replicated those results.
A recent study that directly measured hair loss in
creatine users found no negative effect.
If male pattern baldness runs in your family and you're
already experiencing hair loss, you might choose to be
cautious.
But for the average person, this isn't a realistic concern
based on the current science.
No B.S Hypertrophy & Fat Loss Guide 17
PUTTING IT ALL TOGETHER
Now that you have all the fundamentals down, the final
piece is making sure you get a creatine product that
actually delivers on the science.
Many creatine supplements cut corners with poor
processing, fillers, or gimmicky formulations that
ignore decades of research.
At RealScience Athletics, we created two options that
ensure you’re getting the highest quality creatine
possible and not leaving any results on the table.
No B.S Hypertrophy & Fat Loss Guide 18
Pure Creatine is our ultra-filtered
creatine monohydrate in a
micronized 200-mesh powder.
This provides a much finer
texture than most creatines,
making it easier to mix and
smoother to drink.
It's completely unflavored and
contains no fillers or additives.
Just pure, high-quality creatine monohydrate — exactly
what the studies used.
Cre-Elite takes the proven
foundation of creatine
monohydrate and adds two more
research-backed ingredients:
betaine anhydrous and
l-carnitine l-tartrate.
Betaine supports additional
strength and cellular hydration
similar to creatine.
L-carnitine helps to improve recovery and may support
hormonal signaling by increasing androgen receptor
density in the muscles.
No B.S Hypertrophy & Fat Loss Guide 19
Cre-Elite is naturally sweetened and doubles down as a
delicious zero-calorie beverage.
If you’re ready to experience what properly formulated
creatine can do for your training, visit RealScience
Athletics and use code RSA10 to save 10% off your
first order.
No B.S Hypertrophy & Fat Loss Guide 20
CONNECT WITH ME
To make sure you don’t miss any of my daily tips and
advice, make sure you’re subscribed on YouTube and
Instagram.
No B.S Hypertrophy & Fat Loss Guide 21