Weight trainers, bodybuilders and athletes are the most common users of creatine supplements for increasing their muscle mass. Fact is, it has been proven many times to increase muscle mass most especially in skeletal muscles. Basically, these are the fundamental rules to take creatine. On the other hand, you should take into mind that everyone’s reaction to this supplement will be different 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. One teaspoon is the common dose for taking 100% pure creatine monohydrate. You should avoid from using too much creatine as this can lead to diarrhea and cramping. This will additionally make your kidney work harder than before in an effort to get rid of the excess creatine you have ingested.
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. As you mix creatine in these juices, it can result to fast absorption of the supplement by your body. The basic dosage for creatine should be anywhere around 3mg. to 5mg a day.
Rule number 3. Make sure to dissolve the powder thoroughly – as you put the creatine in water or juice, see to it that it’s mixed well. You should know that if there are too many creatine particles in your body, it will have a hard time absorbing it.
Rule number 4. Drink more water and avoid drinking alcohol – when consuming any form of creatine as supplement, it is vital that you stay hydrated. With this in mind, make sure to increase your fluid intake and as much as possible, avoid alcohol. 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’s no loading phase when using creatine or in other words, you can take the recommended dosage even when you’re just starting out and feel the effects of it almost immediately.
Taking supplements such as creatine when working out or for athletes are all normal but just remember that too much of something is bad and thus, learn how to use this supplement in moderation.