weight lifting supplements....Creatine?

How should I take creatine.....every day?
before or after a meal...will Creatine help me gain weight safely

Public Comments

1. Yes it's safe, but it does cause some intestinal discomfort. Your supposed to do creatine loading for like a week but that's 4 tsp a day and that destroys my gut. Your supposed to do it in phases actually. After the week of loading you have 3 weeks of 2 tsp a day, then a month off.

I don't do it like that, I drink it before my workouts when I can, just one tsp. I go through it much slower but it's fine.

2. They have not found any terrible effects of creatine supplementation SO FAR. Naturally, like with all the sports supplements there is increased load on kidneys and liver -- so moderation is key. From what I have heard from professional sports nutritionist as well as personal experience and research, taking creatine daily is a waste -- since if you aren't using it your body expels it (simply put, you peiss it out). I recommend using buffered creatine pills on your training days. Follow the dosage on the bottle and take it with fluids high in glucose preferably after a meal an hour or more before you work out. Remember to drink lots of water. I do not recommend supplements that require loading. As far as gaining wteight -- creatine is not really for that, as its function is to help convert nutrients into energy. So essentially, yes you will gain weight since you will be able to lift heavier, but if you really want to bulk up -- look into protein supplements. Best of luck and do not rely too much on supplements to achieve your goals. They are made to SUPPLEMENT a good workout routine so concentrate on getting a good routine and stay consistent.