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. Although the University of Maryland Medical Center states that creatine supplements are generally safe when taken properly, you should consult your doctor before taking creatine or beginning any diet and exercise plan. While creatine may help you develop ripped abs, a proper diet to reduce your body fat and hard training are necessary to reach your goal.
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Take a total of 20 grams of creatine daily for two to five days, according to the University of Maryland Medical Center. Divide it into four doses of 5 grams each and space the doses four to six hours apart through the day. This high creatine intake is called the loading dose, and it primes your system to metabolize and utilize a lower dose later.
Reduce your creatine dosage to 2 to 5 grams daily after the first few days. This amount is considered safe for long-term usage. The University of Maryland Medical Center recommends a dose of 2 grams daily.
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.
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.
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.
Monitor yourself for possible side effects, including anxiety, headaches, loss of appetite, muscle cramps or nausea. Stop taking the supplement immediately if you show any symptoms of side effects and consult your doctor.