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How to Take Creatine Supplements – 4 Basic Rules for Creatine Supplementation

For years body builders, weight trainers and athletes have been using creatine supplements to gain muscle mass. It has been scientifically proven to increase muscle mass especially in skeletal muscles. These are basic rules for how to take creatine. I should note that everyone’s response to creatine is different depending on body mass, exercise levels, diet and genetics.

How to take creatine rule 1

Make sure you read the label and take the recommended dose. Do not take more than the recommended dose, especially if you are just starting to take creatine. The most common dosage for 100 percent pure creatine monohydrate is one teaspoon. Consuming too much creatine can lead to cramping and diarrhea. Taking more than the recommended dose will waste your money as well as stress the kidneys that have to filter the excess creatine in the 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 for creatine is three to five milligrams per day.

How to take creatine rule 3

Make sure the powder is completely dissolved in water before consuming. Mix it well if there are two too many particles of creatine your body will not be able to absorb it as well.

How to take creatine rule 4

Drink water and don’t drink alcohol! when consuming 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 maximum benefits How to take creatine Tips and Warnings If creatine monohydrate gives you stomach cramps / bloating, try reducing the dose. You can also try a different type of creatine such as creatine ethyl ester. A “loading” phase is not necessary for creatine, meaning you take the recommended dose when you start. It will have the same effect if you take the recommended dose.

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