how to take creatine supliments?

To take creatine supplements effectively, consider the following guidance from expert Danny Matranga:

1. Loading Phase:

   • Many recommend a loading phase of 10 to 20 grams daily for 7 to 14 days to saturate your creatine stores quickly.
   • This helps enhance performance benefits more rapidly, especially for anaerobic activities.

2. Maintenance Dose:

   • If gastrointestinal distress occurs during the loading phase, start with a smaller dose of 2 to 5 grams daily. This gentler approach may prevent discomfort.

3. Alternative Forms:

   • If you're sensitive to creatine, consider forms like creatine hydrochloride, which may be easier on the stomach.
   • You can also try smaller capsules (0.5 to 1 gram) taken throughout the day to gradually reach the 2 to 5 grams needed.

4. Additional Benefits:

   • While commonly used for enhancing strength and performance, creatine may also offer several other health benefits.

Using these strategies, you can optimize your creatine intake while minimizing the risk of gastrointestinal issues 1.