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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 has been scientifically proven to increase muscle mass especially in the skeletal muscles. These are basic rules of how to take creatine. I should note that everyone’s reaction to creatine is different depending on body mass, exercise levels, diet and genetics.

How to take creatine rule 1

Make sure you read the label and take the recommended dose. Do not take more than the suggested dose, especially if you are just starting to take creatine. The most common dosage for 100 percent pure creatine monohydrate is one teaspoon. consuming a lot of creatine can lead to cramps and diarrhea. Taking more than the recommended dose will waste your money and cause stress to the kidneys, which will have to filter the excess creatine in the body. Figuring out what works for you is a matter of trial and error before getting it right.

How to take creatine rule 2

Mix the creatine with 8 ounces of water or with a fruit juice that is high in fructose such as mango or guava. The fructose in these juices leads to rapid absorption, allowing your body to metabolize it faster. The basic dosage for creatine is three to five milligrams per day.

How to take creatine rule 3

Make sure the powder is completely dissolved in the water before you consume it. Mix it well if there are two many creatine particles, your body will not be able to absorb it either.

How to take creatine rule 4

Drink water and Do not drink alcohol! when consuming creatine supplements, it is important to stay hydrated. So drink plenty of water and avoid alcohol, alcohol will dehydrate your muscles and not give you maximum benefits How to take creatine Tips and warnings If creatine monohydrate gives you stomach cramps / bloating, try lowering the dose. You can also try another type of creatine such as creatine ethyl ester. A “loading” phase for creatine is not necessary, meaning you take over the recommended dose when you start. It will have the same effect if you take the recommended dose.

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