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Creatine Supplementation Guide: Avoiding Common Mistakes

1. Not Drinking Enough Water

• Creatine pulls water into muscle cells (volumizing effect).
• Dehydration can cause headaches, cramps, fatigue, or kidney stress.
• Increase daily water intake by 16–34 oz. Urine should be pale or clear.

2. Taking Creatine on an Empty Stomach

• Absorption improves when taken with carbohydrates (e.g., banana, juice).
• Prevents GI discomfort like bloating, nausea, or diarrhea.
• Best time: after workouts with food.

3. Buying Cheap or Low-Quality Creatine

• Poor products may contain contaminants or heavy metals.
• Look for certifications like Creapure® (99.9% pure German creatine).
• Avoid unverified or filler-laden brands.

4. Skipping Creatine on Rest Days

• Creatine works cumulatively; daily use maintains muscle saturation.
• Skipping doses on non-training days leads to reduced effects.

5. Choosing the Wrong Type of Creatine

• Creatine monohydrate is the most studied and effective form.
• Other forms (HCl, buffered, liquid) are often overhyped.
• Micronized creatine monohydrate may help those with stomach sensitivity.

6. Mixing Creatine with Thick or Acidic Liquids

• Poor solubility in protein shakes or acidic juices can reduce bioavailability.
• Creatine may degrade into creatinine.
• Mix in room temperature water separately and consume promptly.

7. Expecting Instant Results

• Creatine isn’t a stimulant. Benefits take 2–4 weeks to appear.
• Initial weight gain is due to water retention, not muscle growth.
• Gains in strength/hypertrophy are gradual with consistent use.

8. Overdosing or Using the Wrong Dose

• Excess creatine is excreted—more is not better.
• Two dosing protocols:
•   – Loading: 20g/day (4 doses) for 5–7 days, then 3–5g/day
•   – No Loading: 3–5g/day, reaching saturation in 3–4 weeks
• Adjust for body size (e.g., >198 lbs may use 5–7g/day)

9. Not Consulting a Doctor

• Important for those with kidney/liver issues or kidney stone history.
• Baseline blood work (creatinine, BUN, liver enzymes) is advised.
• Medical conditions or medications may contraindicate creatine use.

10. Ignoring Side Effects

• Common effects: GI discomfort, cramps, water retention, initial weight gain.
• May be improved by:
•   – Splitting doses
•   – Drinking more water
•   – Adding electrolytes (magnesium, potassium, sodium)
•   – Using micronized creatine
• Keep a simple diary to monitor side effects and performance.

Summary Recommendations:

• Form: Creapure® micronized creatine monohydrate
• Timing: With food, post-workout
• Mixing: Plain water, not shakes or juice
• Routine: Daily use, including rest days
• Monitor: Track response and get periodic blood tests
• Always consult with a qualified health professional before starting supplementation, especially if you have underlying medical conditions.
• Creatine is generally safe and highly beneficial—when used properly.