Creatine
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The reason I am writing how to take creatine without messing up is because I am sick of coming on this search engine and hearing STUPID QUESTIONS. 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, take 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 this. 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 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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I can confirm that not drinking enough water will cause cramps when using creatine. I began getting cramps when working out after two weeks on creatine. I decreased the dosage to the RECOMMENDED levels, but still was getting cramps, sometimes in my sleep. I finally began drinking water throughout the day, not just during workouts. It took about two days, but this seemed to do the trick.
Also, using creatine has really improved my recovery during and after workouts. You can really feel the difference on low rep, heavy lifts. You get at least one or two solid extra reps.
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