Some creatine comes in pure form, and other powders are mixed with sugar so you can create a sweet energy drink. Avoid liquid creatine. Creatine begins degrading the moment it is mixed with water, so packaged liquid creatine is actually creatine waste. Manufacturers of such products are pulling a fast one on consumers. Creatine has been tested in multiple studies and is considered safe to use, but since it is a supplement, it has not been formally approved by the FDA. Check with your doctor if you’re taking medication or have a condition that might be affected by taking a supplement.
Loading is said to be safe for the body and help the consumer see results - bigger, stronger muscles - in just a few days. Creatine may affect insulin levels, so if you have a condition related to high or low blood sugar, use caution when taking high doses. You may want to consider the more moderate body weight-based method. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Some people like to take creatine right before a workout, but its effects aren’t instant, so it doesn’t actually provide an immediate energy boost for weight-lifting and other exercises. If you want to take creatine on the go, bring a separate water bottle and store the creatine dry. If you premix it, the creatine will degrade.
Use the plastic measuring cup that came with the powder to measure it out. If your can of powder didn’t come with a measuring tool, measure one heaping teaspoon, which is roughly equivalent to 5 grams.
If you don’t have a container that is exactly quart-sized, measure four cups of water into a large container and mix in the powder. You may find it convenient to buy a quart-sized water bottle with a lid, which you can carry with you for times when you want to take a dose of creatine outside the house. You can also mix creatine with juice or an electrolyte-containing energy drink.
Chase the creatine with more water. It’s important to stay well hydrated while you take creatine, so follow it up with another cup or two. Eat and drink as normal. There are no dietary contraindications for creatine, so you may eat a normal meal before or after consuming it.
For example, if you weigh 68 kg (150 pounds), multiply that by 0. 3 to find that your daily dosage should be 20. 4 g. That means you should take approximately 5 grams of creatine per dose, 4 times per day.
If you weigh 68 kg (150 pounds), multiply that by 0. 03 to find that your daily dosage should be 2. 04 grams of creatine per day. You can divide that into two doses of 1. 02 grams.
