Some athletes and exercisers use creatine to provide strength and energy to muscles. Creatine supplementation comes in a variety of forms, including powders, pills, liquids and chews. This naturally occurring amino acid increases performance in brief high-intensity exercises like weightlifting and sprinting. Proper use of creatine is essential for safety and in attempting to meet your fitness goals. Consult your doctor before taking creatine supplements.
Step 1
Consume the recommended loading-phase dosage provided by the product manufacturer. A creatine loading phase raises your body's creatine levels. A maintenance phase follows the loading period to sustain levels in your muscles. The typical loading dose consists of 20 g daily for five days.
Step 2
Use compound-resistance training movements to increase muscular size. Creatine improves weight-training performance by enhancing your muscle's energy production. Performing compound or multijoint exercises allows you to recruit multiple muscle groups per exercise. This type of resistance movement also allows you to lift heavier weight loads to promote gains in muscle size. Examples of compound exercises include bench presses, squats, deadlifts and lunges.
Step 3
Perform one to 12 repetitions per compound exercise to enhance bulk. Heavier weight loads of roughly 70 to 100 percent of the maximum amount of weight you can lift per exercise should be used with this recommended repetition guideline.
Step 4
Consume your creatine supplement before and after your weight-training workout for maximum creatine levels when you need it most. Keeping your creatine levels topped off during and after training provides your muscles with maximum energy for the workout and recovery.
Tips and Warnings
- Follow the specific product guidelines for safe use.
- Contact your doctor immediately and discontinue use if you have any negative side effects.
Things You'll Need
- Creatine supplements
- Weights
Member Comments