How to Take Creatine Supplement

Creatine is a dietary supplement used by athlete for building muscles and weight gaining. After consuming, body metabolizes creatine into phosphocreatine and stores into muscles.      

There are many supplements in the market for muscles building, but in a study it is proved that creatine has no side effects if consume in proper manner.

Creatine can extensively enhance our workout or any athlete training. Creatine is the proven supplement that it increases our strength and energy very fast. If you follow proper dosage instruction, creatine will give you best result.

Our body extracts natural creatine from food like red meat and fish and from our kidneys and liver. 95% of creatine found in the skeletal muscles. Muscles stores creatine for energy production.

What is Creatine?
Creatine is a dietary supplement composed of three amino acids glycine, arginine and methionine. When you are working out, muscles draws creatine from our body to produce ATP (Adenosine Triphosphate). Creatine is produced naturally by our kidneys, pancreas and liver and it travel up to muscles though blood. When it reaches to the muscles it converted into phosphocreatine (or creatine phosphate) which regenerate muscles’ energy source ATP. When you are working-out your ATP level falls down rapidly then the creatine is responsible for storing ATP level.

Creatine Loading Phase
Creatine can help you to reach goal within minimum time. In order to do this, you have to follow up loading phase of creatine. This supplement phase is of 5-7 days, in this consume creatine 15-20 gms daily split up with 4-5 dosage throughout the day.

Creatine Maintenance Phase
Once you reach the maximum level of creatine loading, reduce your daily dose and consume 2-3 gms of creatine every day. It I not cleared that there is benefit or any side effect associated of consuming creatine beyond 12 weeks.

Best Time to Take Creatine
In a study it found that consuming creatine just before and just after exercise is more effective for muscles growth than taking it 1-2 hours before exercise and 1-2 hours after exercise.

Best Result of Creatine
If you want to see best result of creatine then consume good amount of carbohydrates in the form of juice, beverages and carbohydrates supplement. If you consume creatine with mixing in the carbohydrates it will increase your muscles and improve your strength rapidly.

Side Effects of Creatine
Consuming creatine supplement daily doesn’t show any side effect. There are many study on creatine supplement, all saying that there is no evidence that creatine has any side effect if you consume3-4 gms daily up to 12 weeks. Drink 8-10 glasses water daily while consuming creatine. Even than consult with your doctor before consuming creatine supplement.