Creatine is an organic acid that helps supply energy to the muscles. Many people ask ‘how much creatine should I take?’ This post will answer that question!
How Much Creatine Should I Take?
?Many athletes and bodybuilders, wanting to build muscle mass, desire to consume a high amount of creatine. However, it is important to consume just the right amount as too much creatine can have unwanted side effects. Studies have shown that consuming between 5 and 20 grams of creatine per day in supplements is safe and mostly devoid of unwanted side effects. One scientifically proven way to increase the amount of creatine in the body is to take 20 grams for 5 to 7 days (the loading phase). You then take 3-5 grams for 2 to 3 months (the maintenance phase). You then repeat the two stages. However, you should wait one or two weeks before taking supplements again so your body can maintain a proper metabolism.
Possible Side Effects
If you take more creatine than recommended, you could face some unwanted side effects. Firstly, some studies have shown kidney and liver function can be altered by excess creatine. Second, creatine can cause asthmatic symptoms. Also, you should not take creatine supplements if pregnant as no studies have been done to determine whether it is safe. Those who have Polycystic Kidney Disease (PKD) should also avoid taking creatine as it may lead to the growth of cysts.
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