How To Take Creatine Monohydrate Explained
Over the last 15 years, Creatine has increased in popularity to become one of the most talked about and controversial sports supplement globally. As usual, there are various questions lingering in your mind about Creatine monohydrate including what it is, its benefit and how to take it. This article will provide insights into these issues in a comprehensive manner.
What is Creatine?
Creatine is basically an organic acid derived from nitrogen and is found naturally in vertebrates. This acid helps supply energy to our muscles. The acid was identified in 1832 a skeletal muscle by Michel Eugene Chevreul. It was not until 1944 that the first Creatine product-Creatine monohydrate was produced by supplement giants, EAS.
What are some of the benefits of Creatine?
The increased use of Creatine monohydrate is associated with the benefits that individuals stand to gain from using this supplement. Here are some of the benefits of Creatine, they include:
Gain in muscle mass
Heightened endurance levels
Reduced muscle fatigue during training
Longer training sessions
How to take/use Creatine monohydrate
There has been a raging debate focusing on how much Creatine should be taken. If you conducted a quick survey among various bodybuilders, you are bound to get very different answers. This throws into focus; the diverse believes that individuals have. If you’re wondering how to take Creatine monohydrate, here is guide to help you.
The loading phase
The loading phase is the most popular and effective way to take the supplement. The dose during this phase varies from 12 and 20 grams daily depending on one’s weight and workout frequency. If you are a larger person and work out more, then it’s advisable to take a higher dosage of up to 20 grams.
The loading dose should be split up into 4 separate but equal servings daily. For example, if you’re loading with 20 grams you should take 5 grams four times per day. This phase should be conducted for duration of 5 days. Once the phase is over, it’s time to move on to the next phase.
As compared to the loading phase, this phase is much simpler and only requires you to take a maximum of only 5 grams of Creatine monohydrate per day to three months.
The best time to consume the supplement is after a workout and will help your muscles recover faster. It’s also advisable to drink lots of water up to one gallon of water daily when using Creatine products.
Rules on How to take Creatine
There exist basic rules on how to take Creatine based on your body Mass, genetics, diet and level of exercise These four (4) rules include:
Read, label and ensure you’re using the right or recommended dosage.
Mix Creatine with 8 oz of water or with fruit juice that has high fructose content.
Ensure that the powder is fully dissolved in the water prior to consuming the various Creatines.
Drinks water and avoid alcohol. Drinking water helps hydrate your body as opposed to alcohol which dehydrates the body.
Creatine monohydrate is one of the most researched on sport supplement and which you should consider if you wish to benefit from the stated benefits.
Mike Shiles is a bodybuilder, gym owner, freelance writer, success coach and author of “Burn fat build muscle. He has written thousands of articles on exercise, nutrition and health.