Creatine, or 2-[Carbamimidoyl(methyl)amino] acetic acid, is an amino acid naturally produced by the body to produce energy and make muscles bigger and stronger. Concentrated creatine powder is a popular dietary supplement for people looking to increase their muscle mass. Learn how to take powdered creatine properly to get the most out of this powerful substance.
Step
Method 1 of 3: Starting a Creatine Routine
Step 1. Choose powdered creatine
Powdered creatine is usually available in a large plastic container with a spoon inside to measure out the correct dose. Visit a nutrition or health food store and choose powdered creatine to use.
- Avoid liquid creatine. Liquid creatine begins to precipitate when mixed with water, so liquid packaged creatine is actually creatine residue. Manufacturers of such products deceive consumers.
- Creatine has been tested in several studies and is considered safe to use, but because creatine is a supplement, it has not been officially approved by the FDA. Check with your doctor if you are taking medication or have a condition that might be affected by taking supplements.
Step 2. Decide if you want to "load" or adjust the dose to your body weight
Creatine manufacturers recommend starting with a high dose of creatine and gradually decreasing it to a "maintenance" dose to maintain the level of creatine in your body. The same goes for sacrificing loading times and adjusting your dose according to body weight.
- Loading is said to be safe for the body and helps consumers see results – bigger, stronger muscles – in just a few days.
- Creatine may affect insulin levels, so if you have a condition associated with high or low blood sugar, be careful when taking high doses. You may want to consider a more reasonable body weight way of taking creatine.
Step 3. Take creatine at the same time each day
It doesn't matter when you take creatine; whether you eat it in the morning or at night, it will have the same effect on your body. However, for best results, take it at the same time each day so your body has time to process one dose before taking the next.
- Some people like to take creatine before a workout. But the effect isn't instant, so it doesn't really provide an immediate energy boost for weightlifting and other exercises.
- If you want to take creatine anywhere, carry a separate water bottle and store dry creatine. If you mix it beforehand, the creatine will settle to the bottom of the water.
Method 2 of 3: Pouring Creatine
Step 1. Measure out 5 grams of creatine powder
When you pour creatine, 5 grams is the recommended dose to start with; unless your doctor recommends otherwise, 5 grams is a safe dose.
- Use a plastic measuring cup that comes with powdered creatine to measure it.
- If your can of powdered creatine didn't come with a measuring device, measure out a spoonful full, which is about the equivalent of 5 grams.
Step 2. Mix creatine powder with one liter of water
Pour the creatine powder directly into the water and use a spoon to stir it quickly. If using a bottle with a lid, you can close the lid and shake it.
- If you don't have an appropriate liter container, measure four cups of water into a large container and mix in the creatine powder.
- It may be more practical to buy a liter bottle with a cap, which you can carry with you for those times when you want to take a dose of creatine outside the home.
- You can also mix creatine with juices or energy drinks that contain electrolytes.
Step 3. Take creatine as soon as possible
As mentioned above, creatine will precipitate when mixed with water, so you should consume it immediately to get the maximum benefit from the supplement.
- Add creatine with more water. It's important to stay well hydrated while you're taking creatine, so add a glass or two of water.
- Eat and drink as usual. There is no conflict for creatine, so you can eat your normal diet before or after taking creatine.
Step 4. Take 4 doses a day for the first 5 days
When taking creatine, you need a total of 20 grams a day for the first five days. Divide the dose so that you take it at breakfast, one at lunch, one at dinner and one at bedtime.
Step 5. Reduce 2 or 3 doses a day
After the initial 5 day load period, reduce to a comfortable maintenance routine. You can safely take up to 4 doses per day, but taking 2 or 3 doses has the same effect once you are in maintenance mode. Since creatine is not cheap, you may want to reduce the dose.
Method 3 of 3: Adjusting Your Dosage on Body Weight
Step 1. Calculate your dose for the first week
In the early stages, your creatine dose should be 0.35 g per kg of body weight. Divide the total amount per day into an amount that can be easily consumed.
For example, if you weigh 68 kg, multiply by 0.35 to find that your daily dose should be 23.8 g. This means you should take just under 6 grams per dose, 4 times per day
Step 2. Calculate your dose for the second week
During the second week, reduce the creatine dose to 0.15 g per kg of body weight. This time, divide the total dose into 2 or 3 quantities that can be consumed easily.
If you weigh 68 kg, multiply by 0.15 to find that your daily dose of keratin should be 10.2 grams per day. You can divide it into two 5.1-gram doses, or divide it into three 3.4-gram doses. Choose the most comfortable option for your lifestyle
Tips
- If creatine monohydrate gives your stomach cramps or other effects (everyone is different) try reducing the dose or using a different type of creatine (ethyl ester for example).
- Loading is not required, but it can speed up the saturation process.
Warning
- It is not recommended to exceed the recommended creatine dose and the loading phase is not required.
- Remember to drink at least 8 glasses of water per day. Some people even recommend 3.7 liters per day.
