How to Take Creatine for Bodybuilding

Creatine is a naturally occurring substance in the body and is used to supply energy. It is produced in the liver and transported by the bloodstream. Creatine can be supplemented with to increase muscle mass, strength and stamina. Creatine is often taken by many fitness enthusiasts, athletes of all levels, and bodybuilders all around the world to increase performance in anaerobic type activities.


  1. Image titled Take Creatine for Bodybuilding Step 1
    Do your own research on Creatine such as the effects it has on the body and how it can enhance your physical performance. There is a sea full of information available on the backgrounds of creatine that can be easily accessed over the internet.
  2. Image titled Take Creatine for Bodybuilding Step 2
    Decide by which method you wish to take creatine by such as by powder or by capsule. You can always seek advice from a professional who can tell you what is best and what will suit your needs.
  3. Image titled Take Creatine for Bodybuilding Step 3
    Find a brand that is trustworthy and high quality. Don't opt for cheaper brands as you won't be getting the high quality creatine which is important to your physical health. Use the internet to find a brand that other people have reviewed as high quality e.g Optimum Nutrition. Once you choose a brand make a purchase either over the internet or in your local nutrition store. When you have chosen your brand ensure you purchase the same one again so that you aren't mixing different brands.
  4. Image titled Take Creatine for Bodybuilding Step 4
    Once you have your product in hand ensure that you carefully read the instructions and any other information provided on the product. Some products state that you should do a creatine 'loading phase' for a certain amount of days so that your body will be 'saturated' with creatine. This is not entirely necessary as your body does not need this phase in order to get to the 'saturated' state. Taking the product 5g-10g a day should be enough for you to benefit from taking it.
  5. Image titled Take Creatine for Bodybuilding Step 5
    Understand that it is not necessary to take creatine day-in-day out. Constantly supplementing with creatine can put stress on the liver and kidneys and can lead to problems. Only take creatine in stages such as 2 months on and 2 months off to give your body a rest from supplementation. Use it particularly when building up to a competition such as a race or heavy powerlifting session.


  • Drink plenty of water as creatine will cause your body to retain more water in the muscles which will lead to dehydration if an adequate amount of water is not consumed.
  • Muscles can only hold a certain amount of creatine so taking more is unnecessary and could be harmful. 5g-10g a day should be enough to keep muscles supplied.
  • Seek medical advice before supplementing with creatine.
  • Creatine may be more effective if you take it with a meal of carbohydrates. Follow all directions on the product label.
  • Take other supplements in addition to creatine to enhance your physical performance.
  • Research studies have demonstrated no side effects of recommended creatine use on kidney, liver and/or the heart.
  • Creatine is useless when not combined with regular physical activity so ensure you exercise when supplementing with creatine.


  • Do not use more of this product than is recommended on the label.
  • Avoid drinking caffeine (coffee, tea, soda) or taking herbal stimulants such as ephedra or Ma Huang while you are taking creatine. Combining this product with these substances may increase your risk of having a stroke or other serious medical problems.
  • Stop using creatine and call your healthcare provider at once if you have:pounding heartbeats or fluttering in your chest;trouble breathing;swelling, rapid weight gain;dehydration symptoms--feeling very thirsty or hot, being unable to urinate, heavy sweating, or hot and dry skin; or signs of an electrolyte imbalance--dry mouth, increased thirst, drowsiness, restless feeling, confusion, nausea, vomiting, increased urination, muscle pain or weakness, fast heart rate, feeling light-headed, fainting, or seizure (convulsions).
  • Do NOT supplement with creatine if you are pregnant as it is not known if it will harm an unborn child
  • You should NOT use creatine if you have kidney disease or diabetes and should seek medical advice if you have a heart condition and wish to supplement with creatine.
  • Creatine has not been evaluated by the FDA for safety, effectiveness, or purity. All potential risks and/or advantages of this medication may not be known.
  • There are no regulated manufacturing standards in place for these compounds so be careful where you source your creatine from!
  • Creatine can cause kidney damage when used over a long period or if your daily doses are too high.

Article Info

Categories: Taking Pills and Medicine