Tips on How to Take a Creatine Supplement

Creatine is an amino acid that is created naturally inside our bodies; this particular amino acid is used to store energy in the muscles. The product has become extremely popular in the body building community because it is thought that increasing the amount of creatine, through supplementation, will in turn help build larger muscles. However, it is suggested that you investigate the supplement and find the best ways to take it before you begin, to be sure you getting the most from your supplement. Creatine can be a tricky little supplement and knowing how to take it is essential to its success rate. Below are the top five tips on taking a creatine supplement.

Should I take creatine before, during, or after a workout?

There is some debate between trainers as to when the best time to take creatine is, but the majority of trainers have stated that taking creatine after the work out is most effective. The reasoning is after a work out the muscles will be more apt to suck up any type of nutrient because of their "thirsty" state. On the other hand some trainers believe that taking the creatine supplement an hour before, will allow the body to have readily access to the supplement immediately after the workout, there by absorbing more of the little energy packed cells. While both sides, before or after, pose a great argument, there is no research showing any difference in the absorption, thereby leaving the decision completely up to you. All trainers agree that taking a creatine supplement first thing in the morning on non-workout days is best.

What can help increase the absorption of my creatine supplement?

Mixing your creatine with juice rather than water has shown to increase its absorbance. The juice should be some sort of sweet, non-citrus juice, such as grape juice. The natural sugars in the juice are considered carbohydrates. When the fast acting carb, aka the juice, is broken down and turned to glucose in the body, the body then releases insulin. Insulin acts as a transportation system to the glucose, delivering the glucose to the cells. At the same time the insulin is delivering the creatine to the cells that are delivering it directly into the muscles.

What is a good maintenance dose of creatine?

The suggested daily amounts of creatine are so broad that trying to figure out what to take can be really confusing. Usually the suggested amounts are between 5-30 grams a day…this leaves a lot of room for error! Some people load up on the dosage for the first few days, meaning they take the higher amounts 20-30grams broken up into several daily dosages. But, after this period has ceased a good maintenance dose is around 5 grams a day. Taking too much creatine is a waste of money and time because your body will only hold so much, and after it has reached its limit it will simply expel the rest.

With so many creatine supplements on the market how am I going to know which one is best?

As with so many other things in life the original is always the best. Creatine monohydrate was one of the first powders available and it is by far the most popular selling product, because of its effectiveness. There are other creatine products available and they are effective also, but the powder is by far the number one favorite of all trainers. They feel as if the powder is more effective than the pills or liquid… As the old saying goes "if it ain’t broke don’t fix it" Creatine powder is what they are use to and they swear by it.

Some general knowledge about the supplement and taking it are…

Avoid large amounts of caffeine, water, and alcohol while taking the supplement as these things act as strong diuretics, and this will pull water out of the muscle along with the creatine. Consuming these things will defeat the purpose of the supplement.

When you mix your supplement be sure to take it immediately. The reason I say this is because mixing the creatine and leaving it for long periods of time will cause the creatine to break down in the liquid.

One last tip for taking a creatine supplement is….

Research studies have shown that mixing a protein supplement with your creatine has positive effects in allowing your body to absorb and retain the creatine in the muscle tissue. To find out even more on this supplement and its positive effect on muscle building visit N101c.om.