Creatine
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The reason I am writing about how to take creatine without messing up is because I am sick of coming to this search engine and hearing STUPID COMMENTS. Example: I got cramps on creatine. OK here it goes:
1. Loading period (first 5-7 days): If you weigh 160 or less, take 5 grams 2 times a day. If you weigh more than 160 then take 10 grams 2 times a day. If you get stomach pains, then cut down a little (example: if you take 5 grams 2 times a day, cut down to 3 grams 2 times a day).
2. Maintenance: Take 5 grams once a day if over 160lbs and 3 grams a day if under 160lbs.
3. When to take it: Right after you work out with a high protein, moderate carb, low fat meal (you should eat 4-5 times daily on creatine or you might get lethargic after a few weeks).
4. Water: You should drink at least one gallon of water a day on creatine (if you don't, you wont gain muscle, you will dehydrate and get cramps).
5. CYCLE: ***You must cycle creatine. For one, so your body doesn't become immune to it and for two, so it can't load up in your kidney and cause a double kidney failure that can kill you (I AM NOT LYING, I HAVE NO REASON TO). Go on it for 3 weeks, then off 3 weeks to a month.***
Creatine can work wonders, but it has a list of side effects if not taken correctly. Remember, MORE IS NOT BETTER WHEN IT COMES TO TAKING CREATINE!
If anyone knows something that I left out, please post it. Make sure you are positive before you post it. Don't just post what you think is correct. I hope this helps for you people that have questions about creatine.
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