Medical Articles

How to Take Creatine

If you have made the decision to add creatine to your diet, then you are obviously intent on adding power and muscle to your body. This is one of the healthiest and most effective nutritional supplements on the market today, as has been proven by many famous athletes. Whether you want to know how to take creatine because you want to add a few extra pounds of muscle or because you are trying to make the team, you should know how to take creatine before you start ingesting it.

The first thing that you should know about creatine is that it reacts differently in everyone's body. What one weightlifter or bodybuilder may tell you about the way they take creatine may be completely different from what another one says. You may find that your experience with the supplement is completely unlike anyone else's. That is primarily because creatine reacts with what is in your stomach, and that is further compounded by your body weight, your body mass index, your muscle mass, and the type and level of workouts that you are doing.

For these reasons, learning how to take creatine is largely done by trial and error. You should never take more than any product's recommended dosage because doing so will result not only in you losing money (since the excess creatine will essentially be flushed out of your system), but also in you putting your organs, primarily your kidneys, through more work than they are accustomed to.

There is a theory of creatine consumption called "loading", which involves taking high levels of creatine for a period of up to a week. There are no scientific facts showing that this works although plenty of athletes will tell you that it does. Whether this is because the body believes what the mind tells it to, or because there are actual benefits to loading remains to be seen.

For the most part, if you are taking creatine monohydrate, your basic dose should be anywhere from three to five milligrams per day, depending on the strength of the powder. If you are taking a liquid or a serum, then the dosage would be different. It is advisable that you stick with that dosage for at least a week, so that you will be able to fully monitor your kidney production, your gastrointestinal symptoms, and any aches or pains that the supplement may cause you.

There are some people for whom creatine is problematic, and that is primarily because their stomach cannot handle the extra creatine in their system. Learning how to take creatine when you have a sensitive stomach can be difficult, but it always helps to make sure that you have plenty of food in your stomach and that you are constantly drinking plenty of water. This will help the creatine absorb even better.

You can ask every guy in the gym how to take creatine and they will probably give you a different answer, but as long as you take it with a little commonsense, you should get effective results.

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