Is it ok to take creatine? When should I consume it and how many times should I consume creatine?



Answers:
your body naturally produces ~2g a day.
Taking another 5g of pure creatine (make sure it's from a good source) is fine, but know a few things first.
a) It basically does nothing. Creatine causes cells to retain water. You'll gain water weight (between 3 and 10 lbs), and nothing more, and as soon as you stop, you'll drop the weight.
b) Whatever you don't use (by going to the gym) gets filtered by your kidneys. It's hard on your kidneys. If you're skipping a day at the gym, ALSO skip the creatine.
c) It's HARD ON YOUR KIDNEYS. Drink LOTS of extra water.

When taking it, there's a fwe things to remember. Do it in cycles. 42 days to a cycle. First week is loading week - take 4x 3-5g of creatine daily, with somethign high in glucose, on an empty stomach.

After the first week, take 1x 5g every day on an empty stomach, with sugary drinks before going to the gym.

If you ARE taking it, take it for one cycle, then take one cycle off. So, you can be on it for 6 weeks, then take 6 weeks off. While you're not on it, there are many other supplements out there which can help - l-carnitine, NOx, etc.

assuming that you are healthy (have no medical conditions), it should be safe to take creatine. Every study that I've read about says that it is safe and works very well.

how often to take it? follow the directions on the container. The loading phase is not needed, but will help you achieve the best result the fastest. Take creatine for three months, then take a month off. Taking creatine after training along with a high-glycemic drink is ideal. Some studies suggest that it is more beneficial to take creatine with non-fructose (non-fruit juice) high-glycemic drink. Sports nutrition reasearch have found the same to be true for general post-workout drinks: do not consume fructose, it does not cause the desired insulin response nor does it replenish muscle glycogen, because it goes to the liver.

Creatine will do little to nothing for edurance athletes. But it will help sprinters, strength athletes, body-builders.

Creatine functions to help transport a phosphate molecule across the muscle cell wall - thus helping the muscle replenish its creatine phosphate stores. Creatine phosphate is the direct precursor to ATP - the substance your body converts everything into to fuel muscles.

The most recent study found that creatine supplementation also helps with the creation of satellite cells - "blank" cells that lie in wait to replace muscle fibers that have been damaged beyond repair.

Personally, i have noticed no gains from taking creatine, but just about everyone I know do benifit from supplementing with creatine.

I'd suggest one of the newer forms of creatine instead of the creatine monohydrate. The newer forms are more stable and actually get to your blood at creatine - instead of ceatnine (a waste product that most of creatine monohydrate supplements turn into).
It is ok. You should take it in for the morning and after your workout with your protein shake. That should do you good., any more than you'll be wasting it away., oh.., one heaping teaspoon.
No. If you are not getting professional guidance, just exercise more effectively to build your strength. It is not a short-cut.
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