Creatine is an amino acid that may help athletes build lean muscle mass. The human body naturally produces creatine and absorbs it from meat and fish, but many athletes also take supplements to boost their muscle development. Creatine supplements are controversial in the sports world but not prohibited, and the University of Maryland Medical Center states that they are generally safe when taken properly. However, taking a bodybuilding supplement like creatine doesn't replace the need for hard work and training if you want ripped abs.
Step 1
Take a total of 20 grams of creatine daily for the first seven days. Divide it into four doses of 5 grams each. This high creatine intake is called the loading dose, and it primes your system to metabolize and utilize a lower dose later.
Step 2
Reduce your creatine dosage to 2 to 5 grams daily after the first week. This amount is safe for long-term usage.
Step 3
Drink fruit juice or eat starchy food when you take your supplements. According to the University of Maryland Medical Center, creatine may be more effective when taken with carbohydrates.
Step 4
Perform abdominal-building exercises every other day while taking creatine. Do crunches, situps, bicycle crunches, hip curls and Pilates workouts to tone your core. Ask a trainer for exercises to strengthen your outer and inner abs, obliques and lower back.
Step 5
Consume approximately 0.7 grams of protein each day for each pound of body weight. Eat lean meat, fish, eggs, low-fat dairy, beans and soy products to get the protein you need. A diet high in protein helps support muscle development.
Step 6
Eat whole grains, fruit, vegetables, and sources of healthy fats, such as nuts and seeds. Your body needs carbohydrates and fats to fuel your exercise regimen. Limit your intake of processed foods, saturated fats, sugar and alcohol.
Step 7
Run, cycle, jog or swim for at least 30 minutes each day, five days each week. Regular cardio exercise helps keep your heart and lungs in good shape. It also helps you create a caloric deficit so you can burn fat off your abdominal region, revealing your toned muscles.
Tips and Warnings
- Talk to your doctor before beginning an exercise routine or changing your diet. Ask your doctor whether creatine is safe for you, especially if you take other medications. Creatine is ineffective for 20 to 30 percent of the population. Stay well-hydrated while taking creatine to limit your risk of side effects.
- Don't take anti-inflammatory drugs or caffeine while you are on creatine. Don't exceed the recommended dosage of creatine or continue taking the loading dose for more than seven days. Only buy creatine supplements from recognized brands. Side effects may include headache, anxiety, nausea and loss of appetite.
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