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Creatine, a molecule made from amino acids, is a popular supplement for
increasing work capacity during training sessions and helping build muscle. More recently, supplementing with creatine has been lauded for its potential to help support healthy
creatine levels in the general population. Creatine has a substantial amount of science backing its use, but less has been published on exactly how to take it for the best results.
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The good news is creatine is easy to implement into your supplement routine. It can be taken any time, with any liquid you’d like. However, there are a few essential details to be aware of if you want to make the most of your creatine.
How much creatine should you take?
Most people only need 5 grams per day of creatine. This is the most common recommendation on supplement packaging and is backed by research. However, some individuals may need more or less.
For instance, if you have digestive issues like bloating or cramping, reducing the dose to 3 grams may help. In some cases, you may need time to get used to taking creatine since it can cause water weight gain. This is not permanent and isn’t harmful.
Individuals who weigh over 200 pounds may find an 8 to 10-gram dose works better.
Research supports using 0.1 grams of creatine per kilogram of body weight. For a 225lb (102kg) person, that’s about 10 grams.
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And you don’t have to be concerned about upping your dose if necessary. Creatine is considered safe in higher amounts.
The International Society of Sports Nutrition (ISSN) says that short and long-term use of up to 30 grams per day for five years is safe and well-tolerated in healthy individuals.
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The two creatine dosage methods
There are two popular creatine dosage methods for when you first begin supplementing. One is to just take the recommended amount, usually 5 grams per day and do so consistently for several weeks. After about two to four weeks, you’ll have enough saturation to experience full benefits. This is also the best way to avoid stomach upset of any kind that some people can experience with the second method.
Method two is to pre-load.
This strategy involves taking the recommended dose four to five times per day instead of just once to saturate the muscles quickly, according the ISSN. Pre-loading is thought by experts to help you see and feel the results of creatine supplementation more quickly. However, it’s not necessary, so long as you are consistent with your intake for a few weeks.
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When to take creatine
While creatine is known for boosting workout performance, it doesn’t need to be taken directly before your training session. In fact, creatine is not readily assimilated into your body in most forms, so taking it before or during a workout won’t have an immediate impact. However, if you take creatine consistently, then the effects will carry over into your workouts, and daily activity as your levels of the amino acid are effectively topped up at all times.
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If you already take supplements before, during, or after your workouts, adding creatine to the mix is an easy way to remember it. You can take creatine whenever you’re most likely to remember it, whether with your morning glass of orange juice or when you take other medications or vitamins.
What to mix with creatine
High-quality creatine supplements, such as
Codeage Liposomal Creatine Monohydrate, dissolve easily and have no noticeable flavor, so they can be mixed into any beverage or water. For instance, mix it into your pre-workout or intra-workout beverage, sip it in your water while you train, or add it to your post-workout shake.
It’s a good idea to use a shaker cup or give the powder a stir once you add it since it can naturally settle to the bottom of your cup. Simply stir for a few seconds or shake your cup before enjoying. Creatine works well with juices, too if you’d prefer to add them to your morning routine.
Mixing creatine with coffee or other caffeinated beverages is not usually recommended since
caffeine may make it more difficult for your body to use creatine.
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†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
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