Weight trainers, bodybuilders and athletes are the most common users of creatine supplements for increasing their muscle mass. This is not really surprising as it has scientifically proven to boost muscle mass especially in skeletal muscles. Basically, these are the fundamental rules to take creatine. You on the other hand must take into consideration that not everyone will yield the same reaction to this supplement as it will differ depending on your diet, genetics, exercise level and body mass.
But to make sure that you’re using it correctly, following are the general rules that must not be taken for granted.
Rule number 1. Read the label and take as per the recommended dosage – you shouldn’t be taking more than the dosage suggested particularly if you’re new to taking creatine. Typically, when taking 100 percent of pure creatine monohydrate, you just need a teaspoon of it. You should avoid from using too much creatine as this can lead to diarrhea and cramping. Aside from that, it can even put more stress on your kidney by working twice as hard in filtering the excess creatine you’ve ingested in your body.
Rule number 2. Mix creatine with 8oz. of water – if you do not like plain water, you may consider mixing creatine supplement with guava or mango or any high fructose drink. Fructose in the said juices will result to fast absorption which allows your body to metabolize quicker. Basic dosage for creatine is anywhere from 3mg. to 5mg a day.
Rule number 3. Make sure to dissolve the powder thoroughly – it is your responsibility to ensure that creatine is mixed thoroughly in water or juice. You have to know that if there are lots of creatine particles in your body, it’ll have a hard time absorbing it.
Rule number 4. Drink more water and avoid drinking alcohol – when you consume any form of creatine as supplement, staying hydrated is extremely important. So as much as possible, make it an effort to increase your water intake while avoiding alcohol in the process. Drinking alcohol is going to make your muscles dehydrated, which lessens the benefits you can get from the supplement.
The dosage of your creatine intake should be decreased in the event that you are getting stomach cramps or feel bloated. There is no loading stage when you make use of creatine or simply put, you could take the dosage recommended when you are starting out and can feel the effects almost immediately.
Taking supplements similar to creatine when working out are totally normal but please do remember that you have to learn to take it in moderation and learn how to use it properly.