Things You'll Need:
- Creatine
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Step 1
Begin supplementing creatine by taking 5 grams per day. Some people may decide to use more, especially those who are over 200 pounds. More is not always better though as creatine not used will just be expelled by the body. Use trial and error to see what works best for you.
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Step 2
Take creatine with a fast acting carb, such as sports drinks, kool-aid or fruit juice. After consuming these sugary drinks, the carbs will break down and release glucose into the body followed by the release of insulin. The insulin spike is said to allow for greater uptake of the creatine within the cells of the muscles.
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Step 3
Drink the mixture of creatine and drink immediately. Once the creatine is mixed with the liquid, it starts to become less and less effective.
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Step 4
Take creatine supplements immediately after a workout on workout days. Some people also choose to take it before, but remember to at least take it immediately after a workout. Too much supplementing can be a bad thing, plus it just becomes more expensive. On non-workout days, the best time to take creatine supplements is first thing in the morning. After a workout and when we first wake up is when our bodies want nutrients most and the body will suck up everything it can.
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Step 5
Drink plenty of water. This is important anyway, but becomes even more important when supplementing with creatine. Creatine draws water into the muscles so the body will require even more water to prevent dehydration.
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Step 6
Limit the use of diuretics such as caffeine and alcohol. Consuming them in moderation is okay, just be sure to drink extra amounts of water. Diuretics pull water out of the muscles and remember that creatine tries to draw water into the muscles.
