For years, bodybuilders, weight trainers, and athletes have used creatine supplements to gain muscle mass. It has been scientifically proven to increase muscle mass, especially in skeletal muscles. These are basic rules on how to take creatine. I should note that everyone’s reaction to creatine is different based on body mass, exercise levels, diet, and genetics.
How to take creatine rule 1
Make sure you read the label and that you are taking the recommended dosage. Do not take more than the suggested dosage, especially if you are just starting to take creatine. The most common dose of 100 percent pure creatine monohydrate is one teaspoon. Consuming too much creatine can lead to cramps and diarrhea. Taking more than the recommended dose will waste your money and stress your kidneys, which will have to filter excess creatine from your body. Figuring out what’s right for you is a matter of trial and error before you get it right.
How to take creatine rule 2
Mix creatine with 8 ounces of water or high fructose fruit juice, such as mango or guava. The fructose in these juices leads to rapid absorption, allowing your body to metabolize it faster. The basic dose of creatine is three to five milligrams a day.
How to take creatine rule 3
Make sure the powder is completely dissolved in the water before consuming it. Mix well if there are two creatine particles, your body will not be able to absorb them as well.
How to take creatine rule 4
Drink water and don’t drink alcohol! When taking creatine supplements, it’s important to stay hydrated. So drink plenty of water and avoid alcohol, alcohol will dehydrate your muscles and not give you maximum benefits. How to take creatine Tips and Warnings If creatine monohydrate gives you stomach cramps/bloating, try lowering your dose. You can also try a different type of creatine, such as creatine ethyl ester. There is no “loading” phase necessary for creatine, which means you take the recommended dose when you’re starting out. You will have the same effect if you take the recommended dosage.
