Creatine, which is naturally created in the human body, is stored and used in skeletal muscle. Often creatine is taken as a supplement to improve athletic performance or cure certain diseases that involve its deficiency. Creatine must be taken as directed on the drug label to prevent adverse reactions.
Step 1
Use a measuring cup or scale to accurately take the recommended dosage for supplementation. Drugs.com states that doses range from 2 to 35g per day. Consumption of up to 5g per day has been shown to be safe for supplementation.
Step 2
Add the recommended amount of water or milk to the creatine powder. You may add more to make the creatine drink thinner. You may also add ice or blend the drink with ice and fruit to make a smoothie.
Step 3
Drink plenty of water to avoid dehydration, heat-related illnesses, reduced blood volume, electrolyte imbalances and muscle cramping.
Tips and Warnings
- Creatine is not FDA approved and may contain heavy metals or other dangerous substances. Do not use more than directed.
- You should not take creatine if you have diabetes or decreased kidney function.
Things You'll Need
- Meauring cup or scale
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