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

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

How to take creatine rule 1

Be sure to read the label and take the recommended dose. Do not take more than the recommended dose, especially if you have just started taking creatine. The most common dosage for 100 percent pure creatine monohydrate is one teaspoon. consuming too much creatine can lead to cramps and diarrhea. Taking more than the recommended dose will waste your money as well as cause stress on the kidneys, which will have to filter out 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 the creatine with 8 ounces of water or with fruit juice that is high in fructose, such as mango or guava. The fructose in these juices leads to rapid absorption so your body can metabolize it faster. The basic dosage for creatine is anywhere from three to five milligrams per day.

How to take creatine rule 3

Make sure the powder is completely dissolved in the water before consuming. Mix it well, if there are two many creatine particles, 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 taking creatine supplements it is important to stay hydrated. So drink plenty of water and avoid alcohol, alcohol will dehydrate your muscles and won’t 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 another type of creatine, such as creatine ethyl ester. A “loading” phase for creatine is not necessary, which means that you take the recommended dose when you start. It will have the same effect if you take the recommended dose.

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