To use creatine effectively, follow these guidelines: 1. Choose the right
form:
Creatine monohydrate is the most studied and effective form of creatine
available
. 2. Loading phase (optional but recommended for faster results):
- Take about 20 to 25 grams of creatine per day for 5 to 7 days.
- Split this into 4 to 5 doses of 5 grams each throughout the day.
- This saturates your muscle creatine stores quickly, helping you experience benefits sooner
3. Maintenance phase:
- After loading, take 3 to 5 grams daily to maintain high creatine levels in your muscles
4. How to take it:
- Creatine powder dissolves well in water, juice, or protein shakes. Warm liquids dissolve it faster but cold liquids are fine too
- Taking creatine with carbohydrates or protein may improve absorption due to insulin release, but it is effective even without these
- Stay consistent with daily intake for best results
5. Avoid excessive doses:
- Do not exceed recommended doses as higher amounts do not improve results and may cause gastrointestinal discomfort
6. Additional tips:
- Creatine can be taken in powder, capsule, or tablet form with similar effectiveness
- Avoid heavy caffeine intake before intense workouts as it might affect performance, though evidence is inconclusive
In summary, start with a loading phase of about 20-25 grams per day split into multiple doses for 5-7 days, then continue with 3-5 grams daily. Take it with fluids and optionally with carbs or protein for better absorption. Consistency is key for maximizing creatine's benefits on muscle performance and growth
