Creatine and protein: differences and ways to use them
A standard dose of creatine is 3-5 grams per day2, which can be taken all at once or divided into smaller amounts throughout the day. Most creatine powders can be dissolved in water, juice or shakes. It is important to follow the recommended dosages on the supplement label and not exceed them.
Timing is also critical when taking creatine. Many experts recommend taking it right after a workout to maximize assimilation and absorption into the muscles. It can also be taken with a meal that contains carbohydrates to improve absorption. Some people choose to cycle creatine, taking it for a few weeks and then taking a break to prevent the body from becoming desensitized to it.
Choosing a reputable brand with high-quality ingredients is important when purchasing creatine. Look for third-party tested and certified products to ensure their purity and effectiveness. Also, make sure the creatine you choose is in the form of creatine monohydrate, as this is the most researched and effective form.
“I recommend creatine monohydrate over all other forms of creatine on the market. It’s cheap, effective, and safe for long-term use,” recommends Ziegenfuss.
Although creatine is generally safe and well tolerated, it is important to be aware of possible side effects, including stomach upset, dehydration, and muscle cramps. However, these side effects are usually mild and can be minimized by staying hydrated and following dosage recommendations.