Creatine occurs naturally throughout the body and that includes your muscles. Because of recent publicity expounding the benefits of adding creatine to your diet, a lot of people are wondering exactly how to take creatine. For some, it’s going to depend a lot on what you want to use creatine for, and for how long you will be using it. For bodybuilders it’s a little more straightforward.

Most bodybuilders are using creatine to build endurance and lean muscle tissue. For bodybuilders who want to know how to use creatine, it is usually recommended that they start their regimen with a loading dose. This could be anywhere from 10-20 gr. A lot will depend on what your current weight is, how often you workout and how much intensity goes into your workout. The size of your body and your weight will also be factors in deciding how much you need to take.

When you are in the loading phase it’s crucial to know how to take creatine. During the loading dose you normally divide it into three or four portions throughout the day. One normally stays on this routine for at least five days.

At the end of the five day period it’s time to change over to a maintenance phase. You only change once you have completed the loading dose regimen. For the maintenance phase how much you take will once again depend on how much you weigh, as well as the number of times that you work out, and how intense those workouts are. Usually a maintenance does ranges from 4g per day up to 12g per day. Again, it is best to have a minimum of three doses a day or 4 doses a day.

One of the doses you have during the day should come immediately after you have finished a workout. This will give you immediate help in repairing your muscles much quicker. This is why it’s important to know how to take creatine, especially if you are a bodybuilder.

It’s normal to stay on a schedule like this for three to four months. Another tip is to make sure that you drink plenty of water, especially when you are taking your dose of creatine, as it will go a long way to helping your body absorb the creatine. It’s important to also realize that the long term effects of taking high dose creatine are not really completely understood. It is suggested that you consult with a sport doctor about any concerns you may have, and to get his recommendations for your use of creatine. It’s also wise to discuss any medical issues that you may have, so that he can take these into consideration as he makes recommendations for you.

It’s also known that creatine has benefits for those with specific medical conditions such as muscle atrophy, fatigue, fibroblast and muscular dystrophy to name a few. In order to know how to take creatine for these and other conditions, it is imperative that you speak with a medical professional in order to obtain the correct dosing information.

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