{"id":19125,"date":"2024-07-03T07:42:23","date_gmt":"2024-07-03T12:42:23","guid":{"rendered":"https:\/\/www.gnc.com\/learn\/?p=19125"},"modified":"2026-02-03T15:57:58","modified_gmt":"2026-02-03T20:57:58","slug":"creatine-loading-diary","status":"publish","type":"post","link":"https:\/\/www.gnc.com\/learn\/creatine\/creatine-loading-diary.html","title":{"rendered":"My Creatine Journey: A Dietitian\u2019s Creatine Loading Diary"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"19125\" class=\"elementor elementor-19125\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f59eeb5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f59eeb5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ff93aed\" data-id=\"ff93aed\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dd3b593 elementor-widget elementor-widget-text-editor\" data-id=\"dd3b593\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 30-04-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<div class=\"OutlineElement Ltr SCXW124649459 BCX0\" style=\"-webkit-user-drag: none; -webkit-tap-highlight-color: transparent; margin: 0px; padding: 0px; user-select: text; clear: both; cursor: text; overflow: visible; position: relative; direction: ltr; color: #000000; font-family: 'Segoe UI', 'Segoe UI Web', Arial, Verdana, sans-serif; font-size: 12px;\"><p><span data-contrast=\"auto\">I\u2019m a Sports Dietitian. And I\u2019ve been one for nearly 15 years. Athletes have come to me from all aspects of sports performance \u2013 either taking or having an interest in taking creatine. It has been a fast-trending supplement for decades, so nothing new here. But we\u2019re learning more and more about its benefits. So, it was time. Time for me to try the super supplement. I\u2019m a woman, in my 40\u2019s. I\u2019m into fitness (endurance mostly but trying to lift weights a bit more). I\u2019m a mom of two school<\/span><span data-contrast=\"auto\">&#8211;<\/span> <span data-contrast=\"auto\">age children. I\u2019d like to maintain my weight, gain a bit of muscle, and become stronger. <\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p><p><span data-contrast=\"auto\">I\u2019ll start with a loading phase<\/span><span data-contrast=\"auto\">. So<\/span><span data-contrast=\"auto\"> of<\/span><span data-contrast=\"auto\">,<\/span><span data-contrast=\"auto\"> 20gm <\/span><span data-contrast=\"auto\">of <\/span><span data-contrast=\"auto\">Creatine Monohydrate daily (four 5gm scoops throughout the day) for 5-7 days.<\/span> <a href=\"https:\/\/www.gnc.com\/learn\/fitness\/creatine\/the-ultimate-guide-to-creatine-dosing.html\"><span data-contrast=\"none\">The Ultimate Guide to Creatine Dosing<\/span><\/a><span data-contrast=\"auto\"> is a great <\/span><span data-contrast=\"auto\">reference!<\/span><span data-contrast=\"auto\"> This will saturate my <\/span><span data-contrast=\"auto\">creatine <\/span><span data-contrast=\"auto\">stores. After that first week, it\u2019s time to maintain. <\/span><span data-contrast=\"auto\">I chose to use <\/span><a href=\"https:\/\/www.gnc.com\/creatine\/509680.html\"><span data-contrast=\"none\">GNC\u2019s PRO Performance Creatine Monohydrate<\/span><\/a><span data-contrast=\"auto\"> because it\u2019s just that \u2013 creatine monohydrate. Plus is<\/span><span data-contrast=\"auto\"> Banned Substance Tested which means it\u2019s Sports RD approved. So<\/span><span data-contrast=\"auto\">, <\/span><span data-contrast=\"auto\">Here <\/span><span data-contrast=\"auto\">h<\/span><span data-contrast=\"auto\">ere <\/span><span data-contrast=\"auto\">goes nothing<\/span><span data-contrast=\"auto\">\u2026<\/span><span data-contrast=\"auto\">!<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p><\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-35fe50d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"35fe50d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-908fd68\" data-id=\"908fd68\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ba1971d elementor-widget elementor-widget-text-editor\" data-id=\"ba1971d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h3>My Creatine Loading Diary<\/h3>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cb9a1e5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cb9a1e5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2f138f4\" data-id=\"2f138f4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1a22808 elementor-widget elementor-widget-text-editor\" data-id=\"1a22808\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4>Day 1<\/h4>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b0f86cf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b0f86cf\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c408336\" data-id=\"c408336\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b160a40 elementor-widget elementor-widget-text-editor\" data-id=\"b160a40\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span data-contrast=\"auto\">I\u2019m an early riser. Exercising first thing in the morning is how I roll. If I don\u2019t get up and go, I won\u2019t. Or I\u2019ll stress about it all day, struggle to mentally commit to it, and won\u2019t enjoy my workout.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p><p><span data-contrast=\"auto\">I like to take a pre-workout or caffeinated beverage. I like to sit and slowly wake up, sipping on said fluid to help me hydrate and let the caffeine work it\u2019s magic.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-daba383 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"daba383\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-d6dc6df\" data-id=\"d6dc6df\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bf76981 elementor-widget elementor-widget-image\" data-id=\"bf76981\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 30-04-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2024\/07\/Baker_Creatine_Shaker-1.svg\" class=\"attachment-large size-large wp-image-19169\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-705faf1\" data-id=\"705faf1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2bdf1d3 elementor-widget elementor-widget-image\" data-id=\"2bdf1d3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2024\/07\/Baker_Creatine_Powder_in_cup-1.svg\" class=\"attachment-large size-large wp-image-19168\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-f334852\" data-id=\"f334852\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b8093d4 elementor-widget elementor-widget-image\" data-id=\"b8093d4\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2024\/07\/Baker_Creatine_Powder-1.svg\" class=\"attachment-large size-large wp-image-19167\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-62bef24 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"62bef24\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fea3069\" data-id=\"fea3069\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3cb0919 elementor-widget elementor-widget-text-editor\" data-id=\"3cb0919\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span data-contrast=\"auto\"><strong>Scoop 1<\/strong> &#8211; This morning, I added a 5gm scoop of creatine monohydrate to my pre-workout. Did not taste a thing. Rode the bike (45 min endurance ride, zones 2 and 3). I was tired. I recently had surgery and am trying to get back into the swing of things. Not making excuses, but physically I\u2019m not where I\u2019d like to be. This was the first 45 min ride I\u2019ve taken since December.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p><p><span data-contrast=\"auto\"><strong>Scoop 2<\/strong> \u2013 mixed one scoop with 6oz of water and 2oz of apple juice. Chugged it. Didn\u2019t want to let the creatine sit and settle. Again, I have zero experience with this. Just seemed the best option for me. Some GI issues, but typically need to go mid-day. Not overly concerned.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p><p><span data-contrast=\"auto\"><strong>Scoop 3<\/strong> \u2013 water and apple juice again. Another chug. Felt a little sloshy afterwards, but I tend not to drink large volumes of fluids rather quickly\u2026 of water anyway <\/span><span data-contrast=\"auto\">\ud83d\ude09.<\/span><\/p><p><span data-contrast=\"auto\"><strong>Scoop 4<\/strong> \u2013 with water alone. I take some <\/span><span data-contrast=\"auto\">meds\/vitamins\/<\/span><span data-contrast=\"auto\">medications<\/span> <span data-contrast=\"auto\">in the <\/span><span data-contrast=\"auto\">evening, <\/span><span data-contrast=\"auto\">and a <\/span><a href=\"https:\/\/www.gnc.com\/vitamins-supplements\/fish-oil-omegas\/\"><span data-contrast=\"none\">f<\/span><span data-contrast=\"none\">ish <\/span><span data-contrast=\"none\">o<\/span><span data-contrast=\"none\">il supplement<\/span><\/a><span data-contrast=\"auto\"> in the evenings<\/span><span data-contrast=\"auto\">,<\/span><span data-contrast=\"auto\">\u00a0<\/span> <span data-contrast=\"auto\">so this was a great way to get it all in. A little bit nauseous afterwards but was l<\/span><span data-contrast=\"auto\">a<\/span><span data-contrast=\"auto\">ying on the couch so likely contributed to it.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-25e90bf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"25e90bf\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3c32643\" data-id=\"3c32643\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1e80a38 elementor-widget elementor-widget-text-editor\" data-id=\"1e80a38\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4>Day 2<\/h4>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-06a50fb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"06a50fb\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-40eb8b0\" data-id=\"40eb8b0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8eb4760 elementor-widget elementor-widget-text-editor\" data-id=\"8eb4760\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span data-contrast=\"auto\"><strong>Scoop 1<\/strong> \u2013 went the pre-workout + creatine route again. Did a 20-minute walk + run on the treadmill and felt pretty good while running (granted my speed wasn\u2019t super-fast). But I was comfortable at a slight incline (I usually run flat).<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p><p><span data-contrast=\"auto\"><strong>Scoop 2<\/strong> \u2013 heading into the office today. In a time crunch I like having a <\/span><a href=\"https:\/\/www.gnc.com\/ready-to-drink-protein\/333014.html\"><span data-contrast=\"none\">Total Lean\u00ae <\/span><span data-contrast=\"none\">L<\/span><span data-contrast=\"none\">ean<\/span> <span data-contrast=\"none\">S<\/span><span data-contrast=\"none\">hake<\/span><span data-contrast=\"none\">\u2122<\/span><span data-contrast=\"none\"> 25<\/span><span data-contrast=\"none\"> Ready-to-Drink<\/span><\/a><span data-contrast=\"auto\"> enroute. I mixed my creatine in there and couldn\u2019t tell the difference.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7ca2cee elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7ca2cee\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-2c784eb\" data-id=\"2c784eb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8babbbe elementor-widget elementor-widget-image\" data-id=\"8babbbe\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"662\" height=\"662\" src=\"https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2024\/02\/Mono-with-Scoop-and-quarter-1.jpg\" class=\"attachment-large size-large wp-image-17191\" alt=\"\" srcset=\"https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2024\/02\/Mono-with-Scoop-and-quarter-1.jpg 662w, https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2024\/02\/Mono-with-Scoop-and-quarter-1-300x300.jpg 300w, https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2024\/02\/Mono-with-Scoop-and-quarter-1-150x150.jpg 150w\" sizes=\"(max-width: 662px) 100vw, 662px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-dc72dc1\" data-id=\"dc72dc1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0b2d8f1 elementor-widget elementor-widget-image\" data-id=\"0b2d8f1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"662\" height=\"662\" src=\"https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2024\/03\/Rachel-Baker_Creatine_Beyond-Raw-Mixing.jpg\" class=\"attachment-large size-large wp-image-17237\" alt=\"\" srcset=\"https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2024\/03\/Rachel-Baker_Creatine_Beyond-Raw-Mixing.jpg 662w, https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2024\/03\/Rachel-Baker_Creatine_Beyond-Raw-Mixing-300x300.jpg 300w, https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2024\/03\/Rachel-Baker_Creatine_Beyond-Raw-Mixing-150x150.jpg 150w\" sizes=\"(max-width: 662px) 100vw, 662px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3bdb999 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3bdb999\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4cc0f27\" data-id=\"4cc0f27\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4a5802b elementor-widget elementor-widget-text-editor\" data-id=\"4a5802b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span data-contrast=\"auto\"><strong>Scoop 3<\/strong> \u2013 one of the tasks when writing a blog post<\/span><span data-contrast=\"auto\">s<\/span><span data-contrast=\"auto\"> is to try the products I\u2019m writing about or reviewing and take photos. For today\u2019s post-workout blog, I\u2019m featuring both GNC&#8217;s <\/span><a href=\"https:\/\/www.gnc.com\/creatine\/509680.html\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">creatine monohydrate<\/span><\/a><span data-contrast=\"auto\"> and <\/span><a href=\"https:\/\/www.gnc.com\/creatine\/562299.html\"><span data-contrast=\"none\">creatine HCl<\/span><\/a><span data-contrast=\"auto\"> \u2013 which is ALL the rage on TikTok. I decided to try HCl as my 3<\/span><span data-contrast=\"auto\">rd<\/span><span data-contrast=\"auto\"> dose of the day. I took pics of each with a quarter for reference. I was really excited about my creativity around that one <\/span><span data-contrast=\"auto\">\ud83d\ude09<\/span><span data-contrast=\"auto\"> When mixed with water, the HCl tasted like stomach acid &#8211; oof. I was having college flashbacks\u2026 Then, I tried mixing it with a <\/span><a href=\"https:\/\/www.gnc.com\/muscle-builders\/amino-acids\/\"><span data-contrast=\"none\">BCAA<\/span><\/a><span data-contrast=\"auto\"> product and I liked it better than the BCAA flavor on its own. I also tried mixing it w<\/span><span data-contrast=\"auto\">ith<\/span><span data-contrast=\"auto\">\/<\/span><span data-contrast=\"auto\"> our <\/span><a href=\"https:\/\/www.gnc.com\/hydration-electrolytes\/678308.html\"><span data-contrast=\"none\">GNC <\/span><span data-contrast=\"none\">AMP Amplified Hydration<\/span><\/a><span data-contrast=\"auto\"> product. I also grabbed some Creatine HCl 189 pills that I\u2019ll give a go.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p><p><span data-contrast=\"auto\"><strong>Scoop 4<\/strong> \u2013 back to the mono. Again with water and my nighttime meds. No issues of nausea tonight!<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f9fdd8e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f9fdd8e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-91c1b25\" data-id=\"91c1b25\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4869d6e elementor-widget elementor-widget-text-editor\" data-id=\"4869d6e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4>Day 3<\/h4>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ffb0b15 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ffb0b15\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-9e20cbb\" data-id=\"9e20cbb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e65624a elementor-widget elementor-widget-image\" data-id=\"e65624a\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2024\/07\/Baker_Creatine_Plank-1.svg\" class=\"attachment-large size-large wp-image-19164\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-575027e\" data-id=\"575027e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-63b4e4b elementor-widget elementor-widget-image\" data-id=\"63b4e4b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2024\/07\/Baker_Creatine_Plank2-1.svg\" class=\"attachment-large size-large wp-image-19165\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-a467ed1\" data-id=\"a467ed1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a4142c5 elementor-widget elementor-widget-image\" data-id=\"a4142c5\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2024\/07\/Baker_Creatine_Plank3-1.svg\" class=\"attachment-large size-large wp-image-19166\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4430b3f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4430b3f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2619e65\" data-id=\"2619e65\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-deeaa57 elementor-widget elementor-widget-text-editor\" data-id=\"deeaa57\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span data-contrast=\"auto\"><strong>Scoop 1<\/strong> \u2013 Morning routine once again with caffeine and creatine. Felt a bit more energize<\/span><span data-contrast=\"auto\">d<\/span><span data-contrast=\"auto\"> from the get-go. Did a 10 min<\/span><span data-contrast=\"auto\">ute<\/span><span data-contrast=\"auto\"> easy warm<\/span><span data-contrast=\"auto\">&#8211;<\/span> <span data-contrast=\"auto\">up spin on the bike. I was at a higher resistance\/cadence than I\u2019d normally ride straight off the bat. Moving on to 20 min of HIIT. 30 sec on 10 sec off, 3 sets \u2013 the final set without <\/span><span data-contrast=\"auto\">out <\/span><span data-contrast=\"auto\">the break between. I was also able to do a 15 pound snatch which surprised me (I typically do 10 but was feeling good). I felt more recovered between sets which was encouraging.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p><p><span data-contrast=\"auto\">I\u2019ll spare you the details on the rest of my loading phase. But by the end of day 3, I was over it. Did I feel bloated? Yep. More than anything I felt overly full \u2013 of water. When you\u2019re chugging 8oz four times a day, plus eating meals\u2026 I wouldn\u2019t expect otherwise. Did I dwell on the bloat? Negative. I knew it was a part of the process and I was confident that once the loading phase was over, the bloat would be too.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p><p><span data-contrast=\"auto\">The only negative I found during my loading phase and feeling full, was that it limited my abilities<\/span><span data-contrast=\"auto\">\u00a0to eat all the foods. My husband (also loading) and I planned a nice dinner out and neither of else felt much like eating. Made for great leftovers though! <\/span><\/p><p><span data-contrast=\"auto\">So, my advice to you, if you\u2019re considering a loading phase \u2013 don\u2019t plan on having a fancy meal or date night! Inquiring minds want to know\u2026 did I gain weight during my creatine load? I did. A couple pounds\u2026 but it was only temporary and things quickly got back to baseline.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5f6c3a5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5f6c3a5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4296496\" data-id=\"4296496\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-75ad786 elementor-widget elementor-widget-text-editor\" data-id=\"75ad786\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4><span class=\"TextRun Underlined SCXW161442912 BCX0\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW161442912 BCX0\">4 Weeks<\/span><\/span><span class=\"EOP SCXW161442912 BCX0\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\"> Later&#8230;&#8230;<\/span><\/h4>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3476897 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3476897\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-221268c\" data-id=\"221268c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e788dfe elementor-widget elementor-widget-text-editor\" data-id=\"e788dfe\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span data-contrast=\"auto\">Performance wise, I\u2019m feeling creatine<\/span><span data-contrast=\"auto\">\u2019<\/span><span data-contrast=\"auto\">s effects. I have more power to push, especially during intense sprints while cycling or running. I want to say the efforts seem easier. I have more gas in the tank to push through efforts that would otherwise leave me breathless. Which obviously means I need to work harder \u2013 the point of adding creatine to your routine!<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p><p><span data-contrast=\"auto\">When lifting weights, the longer I use creatine, the easier it is to recover between sets. I like to do circuits, HIIT training, EMOM\u2019s, and AMRAP\u2019s as part of my routine. Before creatine, my heart rate remained elevated, and the muscle group I had just worked would have preferred a few more moments rest before getting back to it. <\/span><\/p><p><span data-contrast=\"auto\">Now, the 15-30 seconds between sets feel like an adequate amount of time to ready my muscles to tackle what came next. Feeling more recovered in these moments allow me to focus more on my form and lift heavier weights. My efforts are more efficient and training more effective.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ebad621 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ebad621\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cacfd39\" data-id=\"cacfd39\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a74c567 elementor-widget elementor-widget-text-editor\" data-id=\"a74c567\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4><span class=\"TextRun Underlined SCXW161442912 BCX0\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW161442912 BCX0\">6 Weeks<\/span><\/span><span class=\"EOP SCXW161442912 BCX0\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\"> Later&#8230;&#8230;<\/span><\/h4>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-11b867d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"11b867d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b596343\" data-id=\"b596343\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c386853 elementor-widget elementor-widget-text-editor\" data-id=\"c386853\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span class=\"TextRun SCXW218273437 BCX0\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW218273437 BCX0\">It\u2019s<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\"> been about a month and a half <\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW218273437 BCX0\">of<\/span> <span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW218273437 BCX0\">consistent<\/span> <span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW218273437 BCX0\">creatine use<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\"> and <\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">I<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">\u2019ve<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\"> started <\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">to <\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">notic<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">e<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\"> physical changes.<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\"> My body <\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">appear<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">s<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\"> to be<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\"> more toned<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\"> and there is more definition to my <\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">arms, legs<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">, and back. <\/span><\/span><\/p><p><span class=\"TextRun SCXW218273437 BCX0\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW218273437 BCX0\">T<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">here <\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">h<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">as <\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">also <\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">been <\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">an obvious shift in body composition<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\"> \u2013 <\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">I\u2019m<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\"> leaner<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">.<\/span> <span class=\"NormalTextRun SCXW218273437 BCX0\">I was not trying to lose weight <\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">as part of this process <\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">\u2013 and I <\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">have<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">n\u2019t<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">! <\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">I<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">\u2019ve<\/span> <span class=\"NormalTextRun SCXW218273437 BCX0\">maintained<\/span> <span class=\"NormalTextRun SCXW218273437 BCX0\">weight <\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">throughout and have stuck to the same <\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">diet and exercise routine<\/span><span class=\"NormalTextRun SCXW218273437 BCX0\">.\u00a0<\/span><\/span><span class=\"EOP SCXW218273437 BCX0\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e5f6317 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e5f6317\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d2d728a\" data-id=\"d2d728a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f7980f8 elementor-widget elementor-widget-text-editor\" data-id=\"f7980f8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4><span class=\"TextRun Underlined SCXW161442912 BCX0\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW161442912 BCX0\">8 Weeks<\/span><\/span><span class=\"EOP SCXW161442912 BCX0\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\"> Later&#8230;&#8230;<\/span><\/h4>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-dced426 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dced426\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f41564b\" data-id=\"f41564b\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1574f26 elementor-widget elementor-widget-text-editor\" data-id=\"1574f26\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span class=\"TextRun SCXW161381340 BCX0\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW161381340 BCX0\">It&#8217;s<\/span><span class=\"NormalTextRun SCXW161381340 BCX0\"> been about 2 months since I started my creatine journey<\/span><span class=\"NormalTextRun SCXW161381340 BCX0\">. I have been <\/span><span class=\"NormalTextRun SCXW161381340 BCX0\">consistent, for the most par<\/span><span class=\"NormalTextRun SCXW161381340 BCX0\">t<\/span><span class=\"NormalTextRun SCXW161381340 BCX0\">.<\/span> <span class=\"NormalTextRun SCXW161381340 BCX0\">I\u2019ve<\/span> <span class=\"NormalTextRun SCXW161381340 BCX0\">travelled a couple times<\/span> <span class=\"NormalTextRun SCXW161381340 BCX0\">which has <\/span><span class=\"NormalTextRun SCXW161381340 BCX0\">impacted<\/span><span class=\"NormalTextRun SCXW161381340 BCX0\"> my exercise routine<\/span><span class=\"NormalTextRun SCXW161381340 BCX0\"> and<\/span><span class=\"NormalTextRun SCXW161381340 BCX0\"> left me<\/span><span class=\"NormalTextRun SCXW161381340 BCX0\">, on more than one occasion,<\/span><span class=\"NormalTextRun SCXW161381340 BCX0\"> forgetting to take my <\/span><span class=\"NormalTextRun SCXW161381340 BCX0\">daily dose! <\/span><\/span><\/p><p><span class=\"TextRun SCXW161381340 BCX0\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW161381340 BCX0\">I brought creatine pills and chews with me while on a business trip, <\/span><span class=\"NormalTextRun SCXW161381340 BCX0\">and when vacationing. <\/span><span class=\"NormalTextRun SCXW161381340 BCX0\">I\u2019d<\/span><span class=\"NormalTextRun SCXW161381340 BCX0\"> say I remembered <\/span><span class=\"NormalTextRun SCXW161381340 BCX0\">to take it<\/span><span class=\"NormalTextRun SCXW161381340 BCX0\"> only half the time. Without creatine in my kitchen cabinet, where I could see it, it <\/span><span class=\"NormalTextRun SCXW161381340 BCX0\">wasn\u2019t<\/span><span class=\"NormalTextRun SCXW161381340 BCX0\"> top of mind.<\/span><\/span>\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8240f32 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8240f32\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e229e65\" data-id=\"e229e65\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2d2492a elementor-widget elementor-widget-text-editor\" data-id=\"2d2492a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h5><span class=\"TrackChangeTextInsertion TrackedChange SCXW52684719 BCX0\"><span class=\"TextRun SCXW52684719 BCX0\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW52684719 BCX0\">A Note on&nbsp;<\/span><\/span><\/span><span class=\"TrackChangeTextInsertion TrackedChange SCXW52684719 BCX0\"><span class=\"TextRun SCXW52684719 BCX0\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW52684719 BCX0\">Consistency \u2013 Does Skipping Creatine Doses Matter?<\/span><\/span><\/span><\/h5>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7a43e2c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7a43e2c\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f95817c\" data-id=\"f95817c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a647901 elementor-widget elementor-widget-text-editor\" data-id=\"a647901\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span class=\"TextRun SCXW242387624 BCX0\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW242387624 BCX0\">And if <\/span><span class=\"NormalTextRun SCXW242387624 BCX0\">you\u2019re<\/span><span class=\"NormalTextRun SCXW242387624 BCX0\"> wondering if skipping a few doses had an impact <\/span><span class=\"NormalTextRun SCXW242387624 BCX0\">on<\/span><span class=\"NormalTextRun SCXW242387624 BCX0\"> how I felt <\/span><span class=\"NormalTextRun SCXW242387624 BCX0\">after a short break \u2013 it did. And not in <\/span><span class=\"NormalTextRun SCXW242387624 BCX0\">a good way<\/span><span class=\"NormalTextRun SCXW242387624 BCX0\">! <\/span><span class=\"NormalTextRun SCXW242387624 BCX0\">After a couple <\/span><span class=\"NormalTextRun SCXW242387624 BCX0\">of <\/span><span class=\"NormalTextRun SCXW242387624 BCX0\">days<\/span><span class=\"NormalTextRun SCXW242387624 BCX0\">,<\/span> <span class=\"NormalTextRun SCXW242387624 BCX0\">my energy levels were <\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW242387624 BCX0\">back<\/span><span class=\"NormalTextRun SCXW242387624 BCX0\"> and I was on track again with my exercise and consistent creatine use.<\/span><span class=\"NormalTextRun SCXW242387624 BCX0\">\u00a0<\/span><\/span><span class=\"EOP SCXW242387624 BCX0\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bb9d837 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bb9d837\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-f048a91\" data-id=\"f048a91\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0d0459a elementor-widget elementor-widget-text-editor\" data-id=\"0d0459a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span data-contrast=\"auto\">Another thing I\u2019ve noticed these past few months is that I haven\u2019t experienced as much muscle soreness after a heavy lift or when I\u2019ve worked a set of muscles that don\u2019t typically get the love and attention they deserve. Most notably after painting our basement and power washing the deck\u2026 if you know, you know.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p><p><span data-contrast=\"auto\">Before kids, I was running marathons. Getting back into long distance running (and running in general if I\u2019m being honest), has been a struggle. A lot of it is in my head \u2013 I\u2019m not fast enough, I\u2019m slow and sluggish. I\u2019m working to change this narrative and am focusing more on how I feel. I\u2019ve noticed since taking creatine that I feel lighter on my feet. And although my pace isn\u2019t where I\u2019d like it to be, I FEEL better running. And the better I feel, the more likely I am to get outside and move, and that makes me happy.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p><p><span data-contrast=\"auto\">I cannot escape this creatine craze. It even bombards me on social media. Creatine for menopause? Sure, why not. Though additional research is required, it makes sense. As women age, we lose muscle mass. Strength training and consuming adequate protein can help to combat this issue. Creatine helps to support muscle energetics, contributes to building muscle, which protects the loss of lean mass. It supports your efforts in the gym, helping to make you stronger, which means more energy for chasing kids, grandkids, and fitness goals. From one peri-menopausal women to another, give it a try!<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d3e51f5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d3e51f5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-42b9666\" data-id=\"42b9666\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4961c19 elementor-widget elementor-widget-icon-box\" data-id=\"4961c19\" data-element_type=\"widget\" data-widget_type=\"icon-box.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<link rel=\"stylesheet\" href=\"https:\/\/www.gnc.com\/learn\/wp-content\/plugins\/elementor\/assets\/css\/widget-icon-box.min.css\">\t\t<div class=\"elementor-icon-box-wrapper\">\n\n\t\t\t\n\t\t\t\t\t\t<div class=\"elementor-icon-box-content\">\n\n\t\t\t\t\t\t\t\t\t<h3 class=\"elementor-icon-box-title\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.gnc.com\/muscle-builders\/creatine\/\" target=\"_blank\" >\n\t\t\t\t\t\t\tShop Creatine Supplements\t\t\t\t\t\t<\/a>\n\t\t\t\t\t<\/h3>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<p class=\"elementor-icon-box-description\">\n\t\t\t\t\t\tClick Here to Browse GNC's Selection of Creatine Supplements\t\t\t\t\t<\/p>\n\t\t\t\t\n\t\t\t<\/div>\n\t\t\t\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-95cfc25 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"95cfc25\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-47c9103\" data-id=\"47c9103\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9eb9265 elementor-widget elementor-widget-text-editor\" data-id=\"9eb9265\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h4>Creatine Tips &amp; Advice<\/h4>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fc7e254 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fc7e254\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-89617bb\" data-id=\"89617bb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-13b8302 elementor-widget elementor-widget-text-editor\" data-id=\"13b8302\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span data-contrast=\"auto\">Some tips I\u2019ve learned through the process:<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p><ol><li><span data-contrast=\"auto\">I prefer creatine mixed INTO something vs just water alone. I like mixing mine with a pre-workout, hydration beverage, or protein.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\"> Find helpful and tasty recipe ideas and inspo <a href=\"https:\/\/www.gnc.com\/learn\/recipes\/smoothies-shakes\" target=\"_blank\" rel=\"noopener\">here<\/a>.<\/span><\/li><li><span data-contrast=\"auto\">It doesn\u2019t matter the time of day I take creatine, so long as I take it. I\u2019ve used it before a workout or after (on the days I\u2019m not early to rise).\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li><li><span data-contrast=\"auto\">Place creatine somewhere you\u2019ll see it. I\u2019ve got mine stored in our kitchen cabinet where the glasses are. Set a reminder for yourself on non-workout days\u2026 and while traveling!<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li><li><span data-contrast=\"auto\">Have options! I\u2019ve got both powder, pill, and chew form. Yes, I wrote a blog about the <\/span><a href=\"https:\/\/www.gnc.com\/learn\/fitness\/best-creatine-supplements.html\"><span data-contrast=\"none\">best creatine products<\/span><\/a><span data-contrast=\"auto\">, and I am stocked up. But having a creatine capsule or chew while traveling, or when I don\u2019t have easy access to liquids for mixing, comes in handy!<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li><li><span data-contrast=\"auto\">Sometimes you\u2019ll feel icky. You need to drink plenty of fluids while taking creatine. Water and creatine in combination really like to hang out, especially in your belly! And depending on what you\u2019ve had to eat, the time of day you\u2019re taking creatine, you may feel meh. Call it bloat, call it feeling full \u2013 it happens!\u00a0\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li><\/ol>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-32f3fc3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"32f3fc3\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7debe62\" data-id=\"7debe62\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f1f63c2 elementor-widget elementor-widget-text-editor\" data-id=\"f1f63c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span class=\"TextRun SCXW106041826 BCX0\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW106041826 BCX0\">I\u2019ve<\/span><span class=\"NormalTextRun SCXW106041826 BCX0\"> read the research and experienced the benefits<\/span> <span class=\"NormalTextRun SCXW106041826 BCX0\">firsthand<\/span><span class=\"NormalTextRun SCXW106041826 BCX0\"> \u2013 <\/span><span class=\"NormalTextRun SCXW106041826 BCX0\">they\u2019re<\/span> <span class=\"NormalTextRun SCXW106041826 BCX0\">accurate<\/span><span class=\"NormalTextRun SCXW106041826 BCX0\">! <\/span><span class=\"NormalTextRun SCXW106041826 BCX0\">If <\/span><span class=\"NormalTextRun SCXW106041826 BCX0\">there\u2019s<\/span><span class=\"NormalTextRun SCXW106041826 BCX0\"> one <\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW106041826 BCX0\">thing<\/span><span class=\"NormalTextRun SCXW106041826 BCX0\"> is for sure, creatines benefits extend well beyond the gym. <\/span><span class=\"NormalTextRun SCXW106041826 BCX0\">So, will I recommend creatine<\/span><span class=\"NormalTextRun SCXW106041826 BCX0\"> to future clients, athletes, <\/span><span class=\"NormalTextRun SCXW106041826 BCX0\">weekend warriors, men,<\/span><span class=\"NormalTextRun SCXW106041826 BCX0\"> and<\/span><span class=\"NormalTextRun SCXW106041826 BCX0\"> women<\/span><span class=\"NormalTextRun SCXW106041826 BCX0\">\u2026 you bet! And <\/span><span class=\"NormalTextRun SCXW106041826 BCX0\">I <\/span><span class=\"NormalTextRun SCXW106041826 BCX0\">will<\/span> <span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW106041826 BCX0\">indeed,<\/span><span class=\"NormalTextRun SCXW106041826 BCX0\"> continue drinking the creatine <\/span><span class=\"NormalTextRun SCXW106041826 BCX0\">Kool<\/span><span class=\"NormalTextRun SCXW106041826 BCX0\"> aid<\/span><span class=\"NormalTextRun SCXW106041826 BCX0\">.<\/span><\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>I\u2019m a Sports Dietitian. And I\u2019ve been one for nearly 15 years. Athletes have come to me from all aspects of sports performance \u2013 either taking or having an interest in taking creatine. It has been a fast-trending supplement for decades, so nothing new here. But we\u2019re learning more and more about its benefits. So, [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":19172,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[2165],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>My Creatine Journey: A Dietitian\u2019s Creatine Loading Diary | GNC<\/title>\n<meta name=\"description\" content=\"Rachel Baker shares her experience with creatine, providing insight into creatine loading protocols, dosages and her results. 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