It is important to take the correct amount of creatine with the right liquids in order to maximize it's effectiveness, and minimize the possibilities of any side effects.  You are paying a decent amount of money for each dose of creatine, so you should do your best to make the most out of it.  Here are the creatine supplementation guidelines that will help you determine how much and when to consume creatine, as well as what liquids it should be consumed with.

Is Creatine Supplementation Safe?

The safety of creatine monohydrate supplementation has been a concern for year now, but study after study continue to confirm that it is a completely safe, when taken in the recommended doses.  No strong evidence has linked short, medium or long term creatine supplementation to the deterioration of the function of the cardiovascular, gastrointestinal, musculoskeletal, or liver.

There have been many different studies over the years, researching short and long term effect of creatine supplementation. The only side effects that have been documented are minor and include:

• Muscle cramps
• Gastrointestinal upset (mostly during the loading phase only)
  

• Headaches (likely due to inadequate water consumption)
• Weight gain
  

 

With the exception of weight gain (which would not even qualify for a bodybuilder), these side effects are rare, and often only occur during the loading phase of creatine supplementation, which many experts now believe is not neccessary.  Most athletes that use creatine have never experienced any side effects whatsoever.

How Does the Scientific Research Stack Up? 

Creatine Monohydrate is one of the most scientifically researched bodybuilding supplements on the market.  Early and more recent research has confirmed that supplementing with creatine monohydrate can increase muscle mass, and improve performance in athletes that rely primarily on the bodies immediate energy system.  This includes high intensity activities that involve explosive movements like weight training, hockey, football, and sprinting.  Creatine has not been show to increase aerobic performance for athletes that primarily use the oxidative energy systems, but that shouldn't be of concern to you if you are trying to Along with  increased performance in anaerobic activity such as weight lifting, there are some recent studies that suggest creatine monohydrate could also be responsible for other factors that are beneficial to our health such as:

• Helping stimulate protein synthesis - Some studies have show that creatine supplementation can help stimulate protein synthesis by increasing your workload per workout, and also by increasing the water volume of your muscles.
  

• Acting as a buffer to lactic acid build up - Lactic acid is produced by the body during anaerobic exercise.  It is what causes the "burning" sensation you feel when your muscles get tired during weight training.  Some studies have show that creatine may help reduce the onset of lactic acid build up, which may delay muscle fatigue.
  

• Decreasing cholesterol levels - One study showed that the LDL cholesterol levels of subjects taking creatine decreased by uup to 15%
  

• Increasing body weight - Aside from increases in lean body mass that occur with mid to long term creatine supplementation, It isn't uncommon to gain upwards of five to seven pounds of weight within the first two weeks of taking creatine. 
  

  Creatine isn't a magical powder that builds muscle by it's self. It's primary role is that of an "energy replenisher" for the body. Scientific research has proven that creatine will increase the speed at which your body can replenish ATP molecules, increasing your performance level and thus maximizing your bodies muscle building potential. 

How do I Choose the Right Creatine  Supplement?

As with most other bodybuilding supplements, there are many different forms if creatine supplements available to choose from.  The most commonly used form of creatine is that of the "monohydrate" version.  Some of the different forms of creatine include:

• Creatine Monohydrate
• Creatine Serum
• Creatine-Magnesium Chelate
• Tri-Creatine Malate 

Some of the supplement companies are getting pretty fancy with there creatine supplements.  We recommend sticking to the traditional creatine monohydrate version, since it has been around for the longest amount of time and has proven it's self as an effective supplement.  All though some supplement companies may suggest that in theory some of the other forms of creatine may be better then creatine monohydrate, there is no scientific data to back up those claims. 

The purity of the creatine monohydrate supplement you choose is another factor that you must consider.  Creatine supplements range from very low quality, to very high quality with prices all over the map.  Choosing a low quality creatine supplement may not only be a waste of money, but could also pose health risks.  This is why it is important that you choose your creatine powder supplement wisely!

Look for 100% pharmecutical grade creatine monohydrate, manufactured in the Canada, USA or Germany.  If you stick non generic brands like Prolab, or Interactive for example, you will not have to worry about a low quality product.  No matter how tempting it may be to buy the cheapest creatine on the shelf - beware!  Supplements from other countries (such as China) should be avoided since they do not have strict guidelines when it comes to manufacturing supplements. This can mean that they could contain unwanted bi-products, either making the supplements less potent then they claim, or even worse, a health hazard.  Even if the label reads "100% pure creatine monohydrate", you have no way of knowing whether this is true if the product was manufactured countries other the Canada, USA or Germany.

Putting it All Together

Creatine monohydrate is a proven bodybuilding supplement that warrants a top spot in your supplementation regimen. 

If you've  decided that you would like to give creatine  supplementation a try, here is a summary of what you need to know:

• Choose a brand name creatine product to assure that you are really getting a top quality powder that is 100% pure.

• Consume 5 grams of creatine a day, split up into three servings.  A loading phase of 20 grams for five days is optional.

• Take your creatine in the morning, before your workout, and either after your workout or before you go to sleep at night.

• Consume your creatine with simple carbohydrates such as sport drinks.  Never drink citrus fruit with your creatine, as it can break down the creatine in to a bi-product that cannot be used by the body.

In addition to creatine, consider using the following proven supplements which will work synergistically with creatine to maximize muscle gains:

• EFA Supplements
• Glutamine
  
• Multi-vitamins & Mineral Supplements
  
• Whey Protein

Following the above criteria will ensure that you get the most benefit out of your creatine supplementation program.