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While 30 mg to 40 mg is common for beginners, some bodybuilders recommend starting as low as 20 mg to 25 mgof creatine. The best way to dose creatine is in small doses of 1-2 grams per day and then gradually increase. A good dose is 0.3-0.4 grams per kilogram per day, and a dosage that takes 30 minutes to work its way into your muscle fibers may be 2-5 grams per hour (or 2 grams per week). How is creatine Used? Creatine is the most popular natural creatine compound. A major reason for its popularity is the lack of side effects that other creatine supplements have. It's proven effective in helping stimulate muscle growth and repair after intense exercise, which is why it's used in everything from bodybuilding to weight training and is also sometimes used as an antioxidant in food. Creatine supplements can typically be found in pill or powder form, but you can also take it in powder form or drink a beverage that contains some of it. Most supplement companies also sell tablets containing creatine and some even sell pre-filled capsules with creatine. What Are the Best Creatine Supplements? When it comes to creatine, the best way to find an effective creatine product is to look for brands that sell "supplement by weight." These companies typically sell bulk powders that are designed to be absorbed more quickly than regular tablets or bars and contain different doses of the drug. You'll also need to carefully consider the dosage of a creatine product. Although many users have mixed feelings about dosage, at around 10-20 grams per day, this amount is generally considered to be a safe amount for most people. While some users take more than that, these types of companies offer plenty of products at these concentrations. Many popular brands include 2 grams of creatine per day, which is sufficient to enhance the effects of your workouts. As your training program progresses, you'll become accustomed to taking even higher doses. One of the most important things to understand about creatine is that it also comes in powder form and pills. Creatine capsules are simply regular tablets packed in a thin plastic pill container. Many people like the convenience of using powder creatine, which they can easily keep at home, pack up in a backpack, or store at work for easy access. While I personally like the convenience of powder, powder creatine can also be an expensive product. If you want to save a few bucks, you can also buy creatine crystals. These are the same tablets you see in many gym stores. The difference is that you get much faster absorption of Similar articles: