For years body builders, weight trainers and athletes have used creatine supplements in order to gain muscle mass. It has been scientifically proven to increase muscle mass as well as improve performance during intense physical activity. So weather you are trying to make the team or just trying to gain some muscle creatine can help give you a competitive edge.
These are basic rules on how to take creatine. I must note that everyones reaction to creatine is different depending on body mass, exercise levels, diet, and genetics.
How to take creatine rule 1
Make sure you read the label and are taking the recommended dosage. Do not take more than the suggested dose, especially if you are just starting to take creatine. The most common dosage for 100 percent pure creatine monohydrate is one teaspoon. consuming to much creatine can lead to cramping and diarrhea. Ingesting more then the recommended dosage will waste your money as well as cause stress to the kidneys which will have to filter out the excess creatine in the body. Figuring out what is right for you is a matter of trail and error before getting it right.
How to take creatine rule 2
Mix the creatine with 8 ounces of water or with fruit juice that has high fructose such as mango or guava. The fructose in these juices leads to rapid absorption, allowing your body to metabolize it faster. A dextrose supplement, which is a very common sugar that is in many foods, can also be used to mix with a creatine supplement. The basic dosage for creatine is any where from three to five miligrams a day.
How to take creatine rule 3
Make sure that the powder is fully dissolved in the water before you consume it. Mix it well if there is two many creatine particles your body will not be able to absorb the it as well.
How to take creatine rule 4
Drink water and Do not drink alcohol! when you are consuming creatine supplements it is important to stay hydrated. So drink plenty of water and avoid alcohol, alcohol will dehydrate your muscles and will not give you maximum benefits How to take creatine Tips and warnings If creatine monohydrate is giving you stomach cramps / bloating, try decreasing the dosage. You can also try a different type of creatine such as creatine ethyl ester. A “loading” phase for creatine is sometimes recommended, meaning that you take about 10 times the recommended dosage the first week that you are taking creatine. This gets your creatine levels up faster. Taking the recommended dosage has the same effect as loading but it may take a little longer to get your creatine levels up. So for those of you who want to get started quickly a loading phase may be recommended.