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. 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. 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. In addition to that, it can put more stress to your kidney by making it work twice as hard to filter excess creatine.
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. The basic dosage for creatine should be anywhere around 3mg. to 5mg a day.
Rule number 3. Make sure to dissolve the powder thoroughly – when putting creatine in water or juice, make sure that it’s thoroughly mixed. 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. 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.
If ever you are getting stomach cramps or feel bloated while taking creatine monohydrate, then consider decreasing your dosage. 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.
There’s nothing wrong in taking supplements like creatine; as a matter of fact it is all normal but, when doing so, do it in moderation to avoid unwanted side effects of it.