For years, bodybuilders, weight trainers, and athletes have used creatine supplements to gain muscle mass. It has been scientifically shown to increase muscle mass, especially in skeletal muscles. These are the basic rules on how to take creatine. I should point out that everyone’s reaction to creatine is different based on body mass, exercise levels, diet, and genetics.

How to take creatine rule 1

Be sure to read the label and take the recommended dose. Do not take more than the suggested dose, 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 the kidneys that will have to filter excess creatine in the body. Finding out what is right for you is a matter of trace 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 like 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 it well if there are two particles of creatine that your body will not be able to absorb as well.

How to take creatine rule 4

Drink water and don’t drink alcohol! When you take creatine supplements, it is important to stay hydrated. So drink plenty of water and avoid alcohol, alcohol will dehydrate your muscles and not give you the maximum benefits. Taking Creatine Tips and Warnings If creatine monohydrate gives you abdominal cramps / bloating, try lowering the dose. You can also try a different type of creatine, such as creatine ethyl ester. A creatine “loading” phase is not necessary, which means that you should take the recommended dose when you are starting out. It will have the same effect if you take the recommended dose.