Directions For Use Of Creatine

Creatine is produced naturally in the body by the kidneys, liver and pancreas. It is a source of energy for muscles and is also involved in muscle growth, says Drugs.com. Creatine supplements are used by athletes and bodybuilders to help improve athletic performance and increase muscle mass, although it has also been used to help lower cholesterol. This supplement can cause serious side effects, and may not be appropriate for everyone. Before using creatine, talk with your health care provider about whether you should be using this supplement.

Step 1

Take 5 g of creatine monohydrate four times a day for one week if you are using the product for exercise performance benefits, says the University of Maryland Medical Center. For a maintenance dose after the week is over, take 2 g to 5 g daily.

Step 2

Take 20 g to 25 g of creatine daily if you are using the product to reduce your cholesterol, states the University of Maryland Medical Center. This should be done for five days, and then take 5 g to 10 g daily after that.

Step 3

Drink plenty of water while using creatine. According to Drugs.com, dehydration, muscle cramps, reduced blood volume and electrolyte imbalances are more likely to occur while using creatine, and staying hydrated can help to reduce the risk of these occurrences.

Step 4

Take creatine with foods containing carbohydrates, like starches or fruit juice, recommends the University of Maryland Medical Center. Creatine may be absorbed more easily by the body when consumed with carbohydrates.

Tips and Warnings

Buy this supplement from a trusted source, like a health food store, where it is less likely to be contaminated. Drugs.com states that creatine has not been evaluated by the Food and Drug Administration for safety, and there are no manufacturing standards in place for these supplements. There have been instances of contaminated supplements, but if you buy them from a reliable source, this is less likely to happen.
Prior to using creatine, talk to your health-care provider. This supplement may not be appropriate for everyone, and individuals under the age of 19 should not take creatine, as it has not been tested for safety in children or teenagers.