Creatine is the most studied supplement in history. It came alive on the scene about fifteen years ago, and it just lit the world on fire. Athletes from all major sports arena swore by it – not just bodybuilders. It was sold on shelves everywhere. It was the first supplement in history that actually worked for the majority of users. People who took creatine became bigger and stronger due to water retention, and the changes happened very quickly. It was immediately popular because it worked. Creatine sales completely dwarf those of all other supplements throughout history, even in today’s world of high-gloss advertising. There are many new variations of creatine, including serums, pills, pre-mixed powders and of course, the standard white micronized powder.

When you’re lifting while using creatine, you will likely see very fast gains in size, strength, and comfort in the gym. If you’re using creatine during a dieting phase, you may have some issues with cramping, but adequate water can help to reduce this. For the off-season bodybuilder, creatine is the ideal supplement. The water retention which may frustrate some bodybuilders close to a show won’t bother you in the least. The more water you hold, the bigger you will appear in clothes.

As far as the actual loading phase, some adjustment should be made to the numbers based upon your body weight. Standard loading phase is estimated to be 20 grams of creatine per day (4 teaspoons at 5 grams each), spread throughout your day for four days. They should be mixed with juice, and plenty of water should be consumed as well. Bodybuilders weighing less than 150 pounds should opt for 15 grams of protein per day for the loading phase. If you are between 150 and 200 pounds, as most athletes will be, the standard dose of 20 mg per day should be fine. If you’re a larger man, sitting at over 200 pounds, you should move up to 25 grams of creatine per day. Following your creatine load, you should be fine at 5 mg per day of creatine for the next four weeks, at which point you would load again. Bodybuilders seem to find the same results from both the micronized creatine (the 5 gram teaspoon mixed into juice process) and the pre-mixed sugary solution method that is widely marketed, more popular, and more expensive to boot.

It is imperative that you drink a great deal of water while taking creatine. A failure to do so can result in kidney damage. Also, you should always avoid extremely hot or humid places which may cause you to sweat profusely. Saunas and summer jobs landscaping are two arenas where creatine isn’t welcome. Avoid those foods, drinks, and practices which can dehydrate you while using creatine. Excessive use of alcohol, coffee, tea, or caffeine can drain your body of water at a time when you should be holding extra water. Bodybuilders using anabolic steroids will not benefit much from creatine, as most steroids already deliver that water-retention benefit.

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