Many body builders take creatine supplements to gain muscles and stamina. Basically, creatine is a natural substance present in the muscles to increase the energy available at an instant.There are so many myths about taking creatine, some of which are wrong. Here are a few tips on how to take creatine.

Things You Will Need

creatine monohydrate powder, Cell-Tech and No-Explode

Step 1

It is important to note that the dosage and mode of administration of creatine depends largely on the type of exercise you perform. Creatine is available in many forms like creatine monohydrate powder, and enhanced creatine products such as Cell-Tech and No-Explode. The cheapest and most common way of taking creatine is using creatine monohydrate powder.

Step 2

You can start with a loading phase. Take 15 to 25 grams of creatine per day for the first 5 days depending on your weight and the frequency and intensity of your workouts. In this period, the muscles are saturated with creatine so that they can grow at the fastest possible rate.

Step 3

After the initial phase, you can lower the daily dosage to simply maintain the level of creatine in the body. This phase is called maintanence phase. The daily dose during this phase  can be between 5 and 15 g per day depending on your weight and the frequency and intensity of your workouts.

Step 4

Continue the maintanance phase for two to three months. You can mix creatine monohydrate with fruit juice or sports drinks which will help your body to absorb the creatine more effectively. Taking creatine after a workout is found to be more effective.

Tips & Warnings

Drink plenty of water while taking creatine supplements. This will help your kidney to absorb it faster.

Avoid using caffeine as it can reduce the effectiveness of creatine.