DIVIDE CREATINE DOSES

Muscle maniacs who want to make gains as fast as possible must divide to conquer. To get the most out of creatine, especially if you're taking a daily 20 gram (g) loading regimen (for five to seven days), divide the amount into two to four doses. In doing this, you'll lose less of it via your urine. Scientists have found that taking 5 g of creatine in four divided doses throughout the. day (20 g total) gives muscle all the creatine it can hold. Nonetheless, an intensive loading regimen isn't necessary, since muscle saturation can be reached in about 28 days with as little as 3 g of creatine daily. So most people have learned to stay below 5 g of creatine per day to save money (2 or 3 g per day appear to be enough to maintain optimal muscle creatine levels for some, but only after saturation has been achieved).

Dissolve it in a beverage

#2 Creatine is sold in powder form, in drink mixes, in ready-to-serve beverages and even in candy. We suggest you dissolve powdered creatine in a beverage. In cool water, creatine stays suspended, so it will resemble slurry (to keep it mixed, swirl it as you drink it). As an alternative, use warm (not hot) water, keeping in mind that it generally takes at least 32 ounces (about a liter) of water to dissolve 10 or so grams of creatine.

Pure powder is the cheapest form of creatine, but drink mixes and drinks that actually deliver efficacious amounts of real creatine into your system are now available. These are convenient and taste better than other forms. Dissolved creatine breaks down over lime in liquid, especially if it's in an acidic solution such as orange juice, Nonetheless, the supplement is definitely stable enough even if you don't drink the mixture down right away. But, hey, why wait? Don't let the stuff sit, just drink it and grow.