- 1). Ask a professional at your local health food or sports store about creatine supplements. Creatine is available in powder, liquid and pill form. Body Building encourages you to look for a creatine supplement that combines sugar and creatine -- because sugar helps muscles absorb creatine.
- 2). Eat fish and red meat, which are a good source of creatine. Approximately 2.2 lb. of red meat contains only 4 g of creatine, so you might need to supplement to get an effective amount of creatine and prevent health issues due to over consumption of fat. Consider your weight and caloric needs when using meat for creatine.
- 3). Use only 20 g of creatine per day, says Mark A. Jenkins, MD of Rice University. Consuming more than 20 g causes the body to flush out the excess.
- 4). Cycle your creatine intake so that the body does not store up an excess and it begins to lose its effectiveness. Consider taking creatine supplements for a month then taking a month off from the supplements.
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