Creatine is a naturally occurring amino acid that's produced by the liver, kidneys and pancreas. In addition to the creatine that your body produces, you can get a little extra creatine by including plenty of red meat and fish in your diet. Creatine is stored in your muscles, where it is eventually converted into energy. Some research suggests that taking a creatine supplement improves the performance of bodybuilders and other athletes. To maximize your creatine intake, load up on a creatine supplement for a little over a week and then drop to a maintenance level.
Step 1
Load up on a combination of healthy proteins and carbohydrates 30 to 45 minutes before taking your creatine to make it easier for your body to absorb the supplement. Eat a healthy meal of lean meat, fish or poultry with a serving of rice and a leafy, green salad.
Step 2
Mix your creatine supplement powder into 12 oz. of 100 percent juice or a whey protein drink. Stir in the powder until completely dissolved and drink it quickly.
Step 3
Take 20 g of creatine supplement each day for seven to 10 days to raise the creatine levels in your body.
Step 4
Reduce your creatine intake to a maintenance level after the seven- to 10-day period of creatine loading. Take 5 to 7 g of creatine supplement powder per day.
Tips and Warnings
- Repeat the creatine loading period every three to four months, if desired.
- Consult your doctor before taking creatine or any other supplement.
Things You'll Need
- Creatine supplement powder
- 100 percent juice or whey protein drink
References
- "Creatine: the Power Supplement"; Melvin Williams, et al.; 1999
- National Institutes of Health: Long-Term Creatine Intake is Beneficial...; K. Vandenberghe, et al.; December 1997
- Vanderbilt University; Creatine Monohydrate Supplementation; Estella Dotson
Member Comments