Since its introduction in the early 1990s, creatine has gone on to become one of the most popular sports supplements ever produced. Creatine plays an essential role in your muscles’ ability to generate energy. According to the American Council on Exercise, supplementing with creatine can improve strength, lean body mass and power.
Step 1
Mix 1 tsp. of creatine (5g) with at least 8 oz. of water or juice. Stir until the creatine is dissolved. Many creatine products contain sugar because of a theory that a small insulin spike will cause more creatine to be absorbed by muscle. You can create the same condition for less money by mixing unsweetened creatine with grape juice, which has a high glucose content.
Step 2
Take four to five doses of creatine per day for the first week of use. The National Strength and Conditioning Association notes that this initial “loading phase” seems to accelerate short-term gains by speeding the rate at which creatine is stored in muscle. Following the loading phase, continue with a maintenance schedule of one to two doses per day.
Step 3
Stay hydrated. When creatine is stored in muscle, water is pulled in with it. If you do not drink enough water over the course of the day you may experience cramping. Be sure to meet the Mayo Clinic’s recommendation of 2 liters of water each day.
Tips and Warnings
- During your loading phase, you may find it inconvenient to spoon out and mix four to five doses per day. Save time by mixing four doses in a 32 oz. bottle at the beginning of each day. You can drink 8 oz. at a time or just sip it throughout the day. Creatine is available in several compounds and with numerous additional ingredients. Plain creatine monohydrate is by far the most popular and the most examined in the clinical setting.
- Although creatine is generally regarded as safe, you should first speak to your doctor if you are considering taking it.
Things You'll Need
- Teaspoon
- 8 oz. glass or bottle
- Juice (optional)
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