Creatine, or methylguanidinacetic acid, is a naturally occurring amino acid produced by the body that serves to provide energy and make muscles stronger and stronger. Concentrated, creatine powder is a very popular dietary supplement, used mainly by people who intend to increase their muscle mass. Learn how to take creatine powder the right way to get the most out of this powerful substance.
Steps
Method 1 of 3: Starting a Creatine Cycle
Step 1. Choose a type of creatine powder
It is usually found on the market in a large plastic container, with a small spoon supplied that acts as a measuring cup for the right dosage. Go to a functional nutrition or fitness supplement and product store and choose the type of powder to take.
- Some types of creatine are available in pure form, while others are blended with sugar for a sweet energy drink.
- Avoid liquid creatine; this begins to degrade when it is mixed with water, so a pack of liquid creatine is practically a waste. Those who produce this particular type are practically cheating their customers!
- Creatine has been tested in several studies and is considered safe to use, but being a supplement, it has not been formally approved by the Food and Medicines Agency (FDA). Consult your doctor if you are taking other medicines or if you are in a particular health condition that could be further affected by taking supplements.
Step 2. Decide whether to "load" or base the dosage on your body weight
Creatine manufacturers recommend starting with a high dose of the substance and then gradually decreasing it to a "maintenance dose", so that creatine levels remain in the body. It is also very common to start with a "load" period and then base the dosage on your body weight.
- The "loading" period is considered safe for the body and helps creatine takers achieve visible results in a few days, such as bigger and stronger muscles.
- Creatine could affect insulin levels, so if you have high or low blood sugar, be careful when taking high doses of the product. In this case, you may want to consider the more moderate method based on body weight.
Step 3. Take creatine at the same time each day
It doesn't matter when you take it; whether it is in the morning or in the evening, it will have the same effect on your body. However, for best results, take it at the same time each day so that your body has time to metabolize one dose before the next.
- Some people prefer to take creatine just before working out, but the effects of this substance aren't instant, so it doesn't actually provide an immediate energy boost that is useful for weightlifting and other exercises.
- If you want to take creatine on the go, take a bottle of water with you and store the creatine separately when dry. If you mix it beforehand, it will degrade in the water.
Method 2 of 3: Loaded with Creatine
Step 1. Dose 5g of powdered creatine
When in the loading period, usually 5g is the recommended dosage to start with; Unless a specialist has advised otherwise, this grammage is a safe amount.
- Use the special plastic cup found inside the package to measure the dose of powder.
- If there is no measuring spoon in the package, try a heaped teaspoon, which is roughly equivalent to just 5 g.
Step 2. Mix the powder with about 1 liter of water
Pour the powder directly into the water and use a spoon to mix it quickly. If you are using a bottle with a cap, you can also close it and shake it.
- If you don't have an exact 1 liter container, calculate four cups of water and pour it into a larger container with the powder.
- You may find it more convenient to use a one-liter bottle with a lid, so you can always carry it with you even when you want to take a dose of creatine on the go.
- You can also mix creatine with a fruit juice or electrolyte energy drink.
Step 3. Drink creatine immediately
As previously mentioned, creatine begins to break down the moment it is mixed with water, so you need to consume it right away for maximum benefits.
- Pair the creatine with more water. It is important to stay well hydrated when taking it, so try to drink another glass or two of water after taking it.
- Eat and drink normally. There are no dietary contraindications regarding creatine, so you can eat normally both before and after taking it.
Step 4. Take 4 servings per day for the first 5 days
When loading, you need a total of 20g of creatine per day for the first five days. Divide the doses so that you have one for breakfast, one for lunch, one for dinner, and one before bed.
Step 5. Taper off gradually until you get to 2 or 3 servings per day
After an initial 5 day load, limit the dosage to a proper maintenance routine. You could also easily go up to 4 servings a day, but once you are in the maintenance phase, even just 2 or 3 servings will have the same effect. Since creatine isn't very cheap, reducing its dosage will also help save.
Method 3 of 3: Base Creatine Dosage on Body Weight
Step 1. Calculate the dosage for the first week
In the initial phase, your dose should be 0.35g of creatine for every kg of your weight. Divide the total number for each day into easily consumable quantities.
For example, if you weigh 68 kg, (150 pounds), multiply your weight by 0.35; your daily dosage will then be 23.8 g. This means that each mini-daily dose will be 6g, 4 times a day
Step 2. Calculate the dosage for the second week
In the second week, go down to a dosage of 15g of creatine for every kg of your weight. This time, divide the total dose into 2 or 3 easily consumable quantities.
If you weigh 68 kg, (150 lbs), multiply your weight by 0.15; your daily dosage will then be 10.2 g. You can divide this amount into two doses of 5.1g each or three doses of 3.4g each. Choose the option that best suits your style and your pace of life
Advice
If creatine monohydrate causes stomach cramps or other effects (varies from person to person), try decreasing the dose or using another type of creatine, (e.g. creatine ethyl ester)
Warnings
- It is not recommended to exceed the recommended creatine dose and the loading phase is not necessary.
- Remember to drink at least 8 glasses of water a day.
