What are tips for taking Creatine?Updated 2 months ago

Creatine is a fine powder that is easily compacted. Do not pack the scoop, and gently tap to level. 

Creatine supplements come in different varieties, but creatine monohydrate has the most research backing its safety and effectiveness. It can be taken with hot or cold beverages.

You can continue to take creatine on the days you don't exercise to aid in recovery and to help maintain muscle creatine stores.  Taking it in the morning is recommended as this will assist in preserving creatine stores throughout the day, but it can be taken at any time.  Taking it about 60-90 minutes before or after a workout can help improve its effectiveness. 

Try to avoid taking creatine with alcohol or caffeine since they’re both diuretics that can cause dehydration. Also, if you have kidney or liver disease or any medical conditions, talk with your doctor before taking creatine.

Water retention: Creatine might initially make you feel slightly bloated as your muscles absorb water, but this is usually temporary.  If you continue to experience bloating, be sure to add roughly 3 to 4 ounces of water for each gram of creatine consumed and make sure you are staying hydrated.  Consider that your water intake may vary depending on your muscle mass, activity level, and climate.  

It is important to stay hydrated throughout the day! Creatine is pivotal in muscle recovery and growth, as it pulls water into your muscle cells. This increase in intracellular hydration is critical for optimizing the effects of creatine.