For years, many bodybuilders, athletes and weight trainers are using creatine supplements to be able to gain muscle mass. It’s been proven scientifically to help increasing muscle mass particularly in skeletal muscles. These are basically the fundamental rules of 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.
In order for you to make sure that you make use of this properly, the rules that are discussed in the next paragraphs are something you should be aware of.
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. 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 – mixing creatine supplement to water is pretty normal but if you want something different, you can try it on other high fructose drink similar to mango or guava. Fructose in these juices will create a quick absorption allowing your body to metabolize faster. You should do fine in taking 3mg. to 5mg a day of creatine.
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. Your body will find it more difficult to absorb creatine particles in the event that there are too many of it in your drink.
Rule number 4. Drink more water and avoid drinking alcohol – it is extremely important that your body is well hydrated when you are consuming any form of creatine. With this in mind, make sure to increase your fluid intake and as much as possible, avoid alcohol. Your muscles are likely to get dehydrated if you drink alcohol which basically diminishes the benefits that you can acquire 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.
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.