Creatine, or methylguanide acetic acid, is an amino acid naturally produced by the body to create energy, helping to strengthen and grow muscles. Creatine Concentrate Powder is a popular dietary supplement for people who want an increase in muscle mass. Learn to drink creatine powder correctly to get the most out of this powerful substance.
Method 1 of 3: Creating a Creatine Routine
Step 1. Choose a powdered creatine
Creatine powder is usually found in large plastic containers that contain a measuring spoon that helps to properly dose the product. Go to a nutrition or health food store to select your powder.
- Some creatines are sold in pure form while others are blended with sugar to create sweet energy drinks.
- Avoid liquid creatine. Creatine begins to break down the moment it is mixed with water. So liquid creatine is truly a waste. Creators of such products are looking to take advantage of their consumers.
- Creatine has been tested in multiple studies and is considered safe. However, given its description as a supplement, it is not formally approved by the FDA. Talk to your doctor if you are taking medication or have health problems that could be affected by taking the supplement.
Step 2. Decide whether you want to “carry” or base your dosage on your weight
Creatine producers recommend that you start with a high dosage of the product, gradually decreasing your consumption until you reach a “maintenance” level, which will control the levels of creatine in your body. It is also common to go through a loading period and then base the dosage on weight.
- Charging is safe for the body and helps the consumer see results – bigger, stronger muscles – in just a few days.
- Creatine can affect insulin levels. So if you have a problem with high or low blood sugar levels, exercise caution when taking it in high doses. You may want to consider the method of basing your intake on your weight.
Step 3. Always take creatine at the same times
It doesn't matter what time of day you choose to take creatine; you can consume it in the morning or at night, as it will always have the same effect on your body. However, for best results, always consume it at the same time so that your body can process one dose entirely before using the next.
- Some people like to take creatine right before exercise, but the effects won't be instantaneous. Therefore, creatine does not provide any extra energy for weightlifting and other exercises.
- Carry a separate water bottle with you and dry creatine if you want to take it during exercise or on a trip. Creatine will degrade if you prepare it beforehand.
Method 2 of 3: Taking Creatine
Step 1. Measure 5 grams of creatine powder
The starting dose for anyone wanting to load up on creatine is 5 grams. Unless your doctor tells you otherwise, 5 grams is a safe bet.
- Use the plastic measuring cup that came with the product to dispense the portion.
- If your powder can didn't come with a measuring tool, use a teaspoon of creatine - that's 5 grams.
Step 2. Mix the powder with a liter of water
Pour the powder directly into the water and use a spoon to quickly mix it. Shake your bottle if it has a cap.
- If you don't have a container that is equivalent to a liter, add four glasses of water to a large container and mix the powder.
- You may find it convenient to purchase a water bottle with a cap. That way, you can carry the bottle to drink your creatine when you're not at home.
- You can also mix creatine with juices and energy drinks containing electrolytes.
Step 3. Drink the creatine right away
As mentioned above, creatine starts to degrade when mixed with water. Therefore, you must consume it immediately to get the full benefits of it.
- Drink more water after ingesting the creatine. It's important to stay well hydrated while taking creatine. After consuming it, have another glass or two of water.
- Eat and drink normally. There are no dietary contraindications for creatine. You can have a regular meal before or after you eat it.
Step 4. Take 4 servings a day for the first 5 days
When loading creatine, you will need a total of 20 grams daily at first. Separate the doses as follows: one at breakfast, one at lunch, one at dinner, and one before bed.
Step 5. Start taking 2 to 3 doses a day
After the initial 5-day charge, decrease the dosage until you establish a comfortable maintenance routine. You can take 4 doses a day, but 2 or 3 will have the same effect during maintenance mode. Since creatine is not cheap, it may be a good idea to lower the dosage.
Method 3 of 3: Dosing According to Your Weight
Step 1. Calculate your dosage for the first week
During the initial stage, your dose should be 0.35 g of creatine for every pound of your weight. Divide the total number per day into easily consumable amounts.
For example, if you weigh 68 kg, multiply that weight by 0.35 to find that your daily dosage should be 23.8 g. This means that you should consume 6 grams of creatine per serving, four times a day
Step 2. Calculate your dose for the second week
During the second week, decrease the amount to 0.15g of creatine for every pound of your weight. This time, divide the total dose into 2 or 3 easily consumable servings.
If you weigh 68 kg, multiply that value by 0.15 to find that your daily dosage should be 10.2 grams. You can divide it into three doses of 3, 4 grams. Choose the option that is most convenient for you
If creatine monohydrate causes you to have side effects such as stomach pain, lower your dosage or use a different brand
- It is not recommended to exceed the indicated dose of creatine.
- Remember to consume at least 8 glasses of water a day.