How to take creatine to get bigger muscles
If you want to get bigger muscles, there are supplements you can take that will help get you to your goals quickly. Creatine is one of those supplements. According to a recent study published by St. Francis Xavier University, supplemental creatine had a significant impact on increasing participants' strength and muscle size. This supplement in combination with regular strength training can make a significant difference in your body.
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Instructions
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Consume 20 grams of creatine a day. The initial stages of creatine supplementation is a phase known as creatine loading. Although you will not continue to take this much creatine through your entire routine, noteable improvements in strength have been seen in as little as five days, according to the Defence Medical & Environmental Research Institute.
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Take creatine for at least five days. A study by the Defence Medical & Environmental Research Institute showed that at least five days of supplementation was required to show noticeable increases in strength. This increase in strength will allow you to increase your weight and increase muscle size quickly.
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Maintain creatine at five to 10 grams a day. After an initial one to four week period of creatine loading, drop the dose to maintain an edge in weight training. It will continue to help you with improved strength and result in more gains in strength every time you work out. Additionally, continuing to supplement will spare the stored sugar in your muscles when you work out, according to the Journal of the International Society of Sports nutrition. This will help you hold on to the muscle you have.
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Tips & Warnings
Drink a lot of water to avoid muscle cramping and health issues.
Work out for at least a month before supplementing with creatine. Failure to do so can result in injuries to your tendons.
References
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