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. Fact is, these are the most basic rules when taking 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 ensure that you are using this correctly, the following are general rules that shouldn’t be taken for granted.
Rule number 1. Read the label and take as per the recommended dosage – if this is your first time taking creatine, then you better be cautious in taking it. One teaspoon is the common dose for taking 100% pure creatine monohydrate. If ever you accidentally or intentionally use too much creatine, there are consequences to your action such as 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. Fructose in these juices will create a quick absorption allowing your body to metabolize faster. Basic dosage for creatine is anywhere from 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 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. With this in mind, make sure to increase your fluid intake and as much as possible, avoid alcohol. Drinking alcohol will dehydrate your muscles, diminishing the benefits that you can get from the supplement.
If ever you are getting stomach cramps or feel bloated while taking creatine monohydrate, then consider decreasing your dosage. You don’t have to deal with loading phase when you use creatine meaning, you can follow taking the recommended dosage and immediately feel the effects of it.
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.