If there is one supplement that tops the charts always, then that is Creatine. While there is a multitude of supplements available in the market, feeling a dilemma while hunting the best one will not be surprising. Most of the times, if you make a comparison among the prominent supplements, then the results highlight more than two supplements, which demand your attention, further making you more confused. Creatine is only such supplement that always remains high on priority in the list of the majority of people. In spite of that, there has been a lot of uncertainty regarding how to use Creatine.
Creatine has to offer a lot of advantages, such as increased workout intensity and muscle mass, improved muscular contraction and enhanced sports performance. But, questions that call for appropriate answers are when you should take Creatine? How should you take it? Is the phase of loading important? Whether you have used Creatine yourself or you have heard people talking about it, certain confusions regarding this supplement never tend to leave your mind. So, scroll down and know everything about Creatine use.
How to Use Creatine
Creatine is a type of supplement that must be consumed with accuracy; otherwise, you may not be able to acquire the desired result. That being said, there are few distinct ways when it comes to how to use Creatine. Read ahead and know the precise manner through which you can easily incorporate Creatine in your daily schedule.
The Loading Phase
The most common way to take Creatine is by starting with the loading phase. In this phase, you would have to consume approximately 20 grams of Creatine for almost five days. This is the fastest way to store Creatine into the muscles.
However, because Creatine may end up causing bloating and stomach ache in some people, so they prefer not to start off with the loading phase. If you are one from this lot, then you can have a lower dose, which is 10 grams per day, for 10-14 days at a stretch.
On the other hand, if you don’t want to get in the loading phase at all, then you can take 5 grams of Creatine for approximately a month. But, this technique may not be as beneficial as the other two techniques.
In the end, you should not exceed the limit of 20 grams for five days as the high Creatine level can create some serious repercussions.
Once the loading phase is completed, then comes the time for maintenance. If you are a vegetarian, then 5 grams per day of Creatine level will be sufficient for you. On the other hand, for all the non-vegetarians, you can quickly gain a certain amount of Creatine from red meat; hence, it is recommended to consume only 2-3 grams Creatine per day.
How to Take Creatine
Next step is to evaluate how you can take Creatine. It has always been recommended to take Creatine with juice; the type of the juice does not matter. Moreover, Creatine is best if taken post-workout because this is the period when muscle glycogen will be most receptive to filling their stores. However, during the loading phase, you can split the dosage and can take two or three times throughout the day as your body may not be able to handle it at once. Whether you are taking it with a post-workout shake full of carbs and proteins or a full meal, it will help in decreasing the probability of stomach ache.
If you have never consumed Creatine before, or if you are not following the precise formula, now is the time to come back on track. Time and again, it has been proved that Creatine, if taken in the right way, does not have any serious side-effects, rather than bloating and stomach discomfort.
However, by using Creatine wrongly may not show any beneficial outcome. Thus, give some serious consideration to Creatine and improve your performance easily.
So, follow this guide of how to use Creatine and start from the loading phase as it is going to saturate the muscle cells right from the beginning; hence, giving you the best of benefits.