Content

• Steps
• Method 1 of 3: Starting a Creatine Regimen
• Method 2 of 3: Loading Creatine
• Method 3 of 3: Calculate dosage based on body weight
• Tips
• Warnings

Creatine, also known as 2- [carbamimidoyl (methyl) amino] acetic acid, is an amino acid produced by the body for energy production and for muscle growth and strengthening. Concentrated Powder Creatine is a popular dietary supplement for those looking to increase their muscle mass. Learn how to properly take creatine powder to get the most of this powerful compound.

Steps

Method 1 of 3: Starting a Creatine Regimen

1. 1 Choose powdered creatine. Powdered creatine is usually sold in large plastic bottles with a measuring spoon inside. Go to a health food store or pharmacy and find the right powder for you.
   • Some creatine formulations contain it in pure form, while in others it is mixed with sugar to make a sweet energy drink.
   • Don't buy creatine solution. Creatine begins to break down the moment it is mixed with water, so the packaged liquid creatine is really just creatine waste. Manufacturers of such drugs simply want to warm their hands on buyers.
   • Creatine has been the subject of many studies and is considered safe, but because it is a dietary supplement, creatine is not officially recognized by the Ministry of Health. Check with your doctor to see if creatine will affect the effects of your medications or your health.
2. 2 Decide if you want to start with a "loading" period or base your dosage based on your body weight. Creatine manufacturers recommend starting with high doses and then gradually tapering the dosage back to "working" to maintain creatine levels in the body. Often the "loading" period is skipped, and the dosage is tied to body weight.
   • It is believed that the exercise period is safe for the body and helps the consumer to see the result - enlarged and strong muscles - in just a few days.
   • Creatine can affect insulin levels. Accordingly, anyone with a condition associated with high or low sugar should be careful when taking large doses.You may want to consider a more moderate dosage method based on body weight.
3. 3 Take creatine at the same time every day. It doesn't matter what time of day you take creatine - in the morning or in the evening - the effect on the body will be the same. For best results, take it at the same time every day so that your body has time to absorb your creatine dose before you take a new one.
   • Some people like to take creatine right before exercise, but its effects are not immediate. Therefore, creatine does not provide an instant energy boost for weightlifting and other exercise.
   • If you want to take creatine on the move, take a separate bottle of water with you and store the creatine dry. If you mix it with water beforehand, the drug will break down.

Method 2 of 3: Loading Creatine

1. 1 Weigh 5 grams of creatine powder. When taking a loading dose of creatine, the recommended starting dose is 5 grams of the drug. Unless your doctor has recommended a different dose for you, 5 grams is the safest choice.
   • Use the plastic measuring cup that came with the powder to measure your creatine dose.
   • If the jar of powder did not come with a measuring container, measure out one heaped teaspoon of the powder, which is approximately 5 grams.
2. 2 Mix the powder with a liter of water. Pour the powder directly into the water and stir quickly with a spoon. If you are using a bottle with a cap, you can close the bottle and shake it.
   • If you don't have a liter container, measure four cups of water into a large bottle and add the powder to it.
   • You may find it more convenient to buy a 1 liter bottle with a cap that you can carry with you whenever you want to take your creatine dose away from home.
   • Creatine can be mixed with juice or an energy drink that contains electrolytes.
3. 3 Drink creatine right away. As stated above, creatine starts to degrade when mixed with water, so you should drink it right away to get the most out of this dietary supplement.
   • Drink the creatine with water. It is very important to drink plenty of water while taking creatine, so drink a couple of cups of water after you drink creatine.
   • Eat and drink normally. Creatine does not have any dietary antagonists, so you can eat well before or after taking it.
4. 4 Take 4 doses daily for the first 5 days. When you take a loading dose of creatine, you will need to consume 20 grams of this supplement per day for the first five days. Time the dose so that creatine is taken with breakfast, lunch and dinner, and once before bed.
5. 5 Reduce dosage to 2-3 times a day. After the initial loading period, reduce dosage to a comfortable operating mode. You can take up to 4 doses of creatine a day without risk to your health, but taking 2 or three doses a day will have the same effect when you switch to a working supplement regimen. Since creatine is not cheap, it will be beneficial for you to reduce your dosage.

Method 3 of 3: Calculate dosage based on body weight

1. 1 Calculate the dosage for the first week. During the initial stage, your dose should be 0.38 g of creatine per kilogram of body. Divide your total daily dose by a reasonable amount of supplement.
   • For example, if you weigh 68 kg, multiply your weight by 0.35. Thus, the daily dose should be 23.8 g. This means that you will need to consume up to 6 grams of creatine per dose 4 times a day.
2. 2 Calculate your dose for the second week. During the second week, reduce the dose to 0.15 g of creatine per kilogram of body weight. This time, divide the total dose into 2 or 3 doses that can be consumed with ease.
   • If you weigh 68 kg, multiply your weight by 0.15 and determine that your dose is 10.2 g of creatine per day. You can divide it into two equal 5.1g doses, or three 3.4g doses.Choose the option that suits you best.

Tips

• If creatine monohydrate is causing you stomach cramps or other symptoms (everyone is different), try reducing your dose or using a different type of creatine (such as ethyl ester).

Warnings

• Remember to drink at least 8 glasses of water a day.
• It is undesirable to exceed the recommended dose of creatine, and the loading phase is optional.