Creatine is a popular supplement choice used by strength-training athletes and bodybuilders. It's a naturally occurring amino acid in the body that can also be consumed by eating meat, fish or in supplement form. Its primary purpose is to supply energy to muscle tissue, which is especially important when weight training. Creatine does have potential health risks, so talk to your doctor about it to be sure you're taking it correctly.
How to Take It
Creatine supplements can be consumed with or without food. Ideally, you should consume creatine 30 to 60 minutes before a meal, says Daniel Gastelu, M.S., MFS and director of nutritional sciences for the International Sports Sciences Association. However, he also says that if the creatine causes any type of gastrointestinal discomfort when taken before you eat, it's acceptable to take it with your meal to reduce the chance of getting an upset stomach. You can mix creatine powder with just about any type of drink, such as water or milk, but Gastelu suggests avoiding acidic drinks like soda and some fruit juices.
Recommended Dose
The University of Illinois McKinley Health Center suggests consuming 20 to 25 g of creatine -- in 5 g increments -- throughout the day for a period of five to seven days. This is the loading phase. After this phase is completed, you can begin the maintenance phase where you consume 3 to 5 g per day with or without food. It's usually safe to consume creatine with a protein shake, assuming you do not experience any side effects with either of them individually.
Absorption
Consuming food or certain types of drinks with creatine may actually increase its absorption, according to Robert DiMaggio of Bodybuilding.com and IronMagazine.com. He says mixing creatine with a simple sugar base, like grape juice, can help improve its absorption by up to 60 percent. The spike in insulin caused by consuming glucose-rich foods and drinks seem to help the creatine get absorbed into the muscle tissue more effectively. The same result may be experienced by consuming creatine alongside foods rich in glucose, such as fruit, applesauce and pastas.
Side Effects
Short-term creatine usage -- less than two weeks -- usually shows no adverse effects, according to McKinley Health Center. However, consuming beyond the recommended dosage and long-term use can lead to several potential side effects, including cramping, weight gain, nausea, vomiting and dehydration. The stomach discomfort symptoms may be able to be improved by mixing creatine with cranberry juice, according to DiMaggio. Talk to your doctor about any symptoms you experience while taking creatine.
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