Creatine is an amino acid that occurs naturally in your body. Taking creatine supplements is a common way for athletes and bodybuilders to ensure adequate amounts of this nutrient. Supplements come in a variety of forms, including powder, liquid and drink mixes. High-intensity exercise converts creatine into an effective source of energy. If you consume creatine before your morning workout, it may help improve your athletic performance, although more research is necessary to confirm this benefit.
Step 1
Drink at least 10 oz. of water about two hours before your morning workout to help guard against dehydration.
Step 2
Take your first dose of creatine, 5 g, during breakfast, prior to your workout.
Step 3
Eat a breakfast that includes about 93 g of simple carbohydrates. Consuming your creatine supplement with carbohydrates may lead to about 60 percent more creatine in your muscles, according to MedlinePlus. Choose from nutritious sources of carbohydrates such as whole grain cereals and breads, dried fruit or energy bars.
Step 4
Consume three more 5-g servings of creatine during the day, evenly spaced and combined with carbohydrates. Include healthy carb sources such as rice, baked potatoes, salads, steamed vegetables and beans. When taking creatine with snacks, select carbohydrates foods like trail mix, pretzels and fruit juice. Follow this routine for five days; such a loading schedule may help build the amount of creatine in your body during the first few days of supplementation.
Step 5
Consume water, milk or juice with your morning meal, rather than coffee or other caffeinated beverages. Caffeine may reduce the performance benefits from creatine supplementation.
Step 6
Drink about 64 oz. of water daily while you use creatine supplements. Creatine can encourage your body to draw water into the muscles, removing it from other areas of your body. Although other beverages can help you meet your water requirements, avoid caffeinated colas, iced tea and other drinks that contain caffeine.
Step 7
Decrease the amount of creatine to between 2 g and 5 g per day after the initial five-day loading phase. Take this maintenance dose in the morning before your workout, combined with a carbohydrate-rich breakfast.
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