HOW AND WHEN TO TAKE CREATINE
Now, when you already know about the most prominent benefits and advantages of taking creatine, let me give you a full instruction on how to take creatine properly. Creatine is not as powerful as anabolic steroids. However, this white powder will still make you beastly strong and muscular.
Usually, creatine comes in a form of a white powder. It has no odor and taste. Some companies produce colorful and tasty creatine. It may come with a taste of chocolate, banana, strawberry, cherry, and many other fruits. If you have already tried mass gainers and protein powders, you know that they have different tastes. Nonetheless, I think that 85% of creatine supplements produce it as a white powder with no odor and taste. I recommend not emphasizing your attention to its taste. Even if you buy an absolutely odorless and tasteless creatine, you will still consume it with pleasure. It is very nice on the tongue. I feel absolutely comfortable while taking creatine. Therefore, go to a store and buy a simple white colored creatine with no odor and taste. I guarantee you will be absolutely satisfied.
WHAT FORM OF CREATINE TO CHOOSE
Actually, there are several types of creatine available nowadays. However, it is scientifically proved that only creatine monohydrate is effective. Any other types of creatine will be absolutely useless. You will waste your money if you don't buy creatine monohydrate. All amateur and professional bodybuilders take creatine monohydrate.
THE LOADING PHASE
The creatine loading phase is used to fully saturate your muscles with creatine. Usually, this phase lasts for 5-7 days. During this stage, you consume more creatine than you would take during a phase where you simply maintain creatine in your body. It is recommended to take 20 grams of creatine per day during the loading phase. I advise taking 5 grams of creatine four times a day. Finally, you will get 20 grams of creatine a day. However, I do not suggest taking 20 grams of creatine at once.
There are a lot of discussions and arguments regarding the creatine loading phase. Some people say that the loading phase is unnecessary. Others support the loading phase. Even if you look up all the information on the Web regarding the loading phase, you won't be able to find out the exact answer on whether the loading phase is necessary or not. This is a very arguable question.
At the same time, nearly 85% of amateur and professional bodybuilders go through the loading phase. I have also loaded creatine for nearly 6 days. My opinion is that the loading phase is very important. Don't skip it. Take at least 15-20 grams of creatine during 5-7 days.
DAILY CREATINE DOSAGE
When the loading phase is finished, you will need to lower the dosage. 5 grams of creatine a day is absolutely necessary to maintain the level of this acid in your body. Do not take more than this amount. I know some silly guys who take 15 grams of creatine every day. It is absolutely unnecessary. They merely waste the powder. You should know that over-exceeding amount of creatine is converted to creatinine, and then, it is excreted from your body. Thus, if you take more than 5 grams of creatine a day, all the unnecessary creatine will go to your toilet.
WATCH YOUR WATER INTAKE
Since creatine draws water into your muscle cells, your body will need more water than your ordinarily consume. During the loading phase, I recommend drinking at least 4 liters of water a day. When the loading phase is finished, I think that your body will need at least 2 liters a day to maintain its functions. It will be always better to consume at least 3-4 liters of water every day. Stay hydrated.
HOW TO DRINK CREATINE
You should know that creatine should be delivered to your muscles. For the delivery to be successful, your body will need some insulin. Therefore, it is recommended to drink creatine after you've eaten something sweet. Even if your meal is not sweet, your body will still release some insulin. Hence, taking creatine after your meals is also very effective.
Let me tell you how I take creatine. I take a single teaspoon of creatine and put the powder on my tongue. Then, I drink some sugary water. Creatine gets mixed with the water in my mouth, and thus, I deliver it to my stomach. Some people prefer mixing creatine in a cup, and then, drink it. You can choose any of these options. Both of them will be effective.
WHEN TO TAKE CREATINE
On your training days, it is better to take creating right after working out. Eat some meal, and by the end of it, take a teaspoon of creatine. On non-training days, it is advised to take creatine after your breakfast. Some people take creatine on an empty stomach. I don't know how effective is this approach.