Begin with a loading dose. The loading dose ranges between 12 and 20 g, depending on your weight and the frequency and intensity of your workouts. The larger you are and the more frequently and intensely you work out, the higher the dose.
Creatine is a naturally occurring compound found throughout the body, including muscles. It has recently received a lot of publicity about its ability to increase endurance, muscle strength and lean body mass when taken as a supplement.
Things You'll Need
- Sports Apparel & Shoes
Take the loading dose in divided doses. Try for three or four times a day.
Continue the loading dose for five days.
Switch to maintenance phase after completing the initial loading dose phase. Again, the maintenance dose depends on your weight and the frequency and intensity of your workouts. The maintenance dose is between 4 and 12 g per day.
Take in divided doses three or four times a day.
Use immediately after exercising, as it will help repair your muscles faster.
Take for one to three months.
Drink water when you take creatine. It will help facilitate absorption.
Tips & Warnings
- The long-term effects of high dosages of creatine are unknown, and there has been concern that it may be damaging to the kidneys and liver. Speak with your doctor if you have any concerns about taking it, especially if you have any ongoing medical conditions.
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