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hey there... a am male of 20 and have been goint to gym(not very regularly) for last 2 3 years but because of not being able to produce desired results dispite of disciplined training i was adviced to take cretail by someone quite close but now i am not able to contact him cose of wierd reasons and i ahve brought creatine but don't know ho to use take it properly.
and the place where i live adulteration is quite commont even in branded products. i have brought creatine of olompia brand which is quite famous here but is there any effective method to check if the creatine is original or not??
please help me if you can.. i will be very thankful ...
Ok... thats a lot of questions :)
Let me start with what I can't help you with. I have no idea how to check if the creatine is genuine.
Now, onto what I do know something about. There is some debate about how to take creatine. Some say you should go through a loading phase where you take several doses (usually of 5g) a few times a day. The idea here is that you elevate the levels in your body and then sustain them with a normal daily dose.
Really, I don't neccessarily think this is manditory and there have been studies showing that one gets good results without loading. You can easily just take one dose per day (again, 5g). Add it to your post workout shake.
Incidentally, you can also find more specific formulas regarding dosage vs your body weight (just google it), but this is another area where studies have been inconlusive. So I would just stick the to 5g if I were you.
What we do know is that studies have shown that creatine enhances "short- duration, high-intensity athletic activities". Basically you should be seeing small improvements in your performance within a few weeks of taking it.
Good luck.
EDIT: Thats another issue where no one agrees lol. Some recommend before, some recommend after (and each have their own "logic" for it). Whether or not one is more effective than the other is uncertain. What is certain is that it works both ways. So... without having to worry at all, you can do either.
Happy training.
(Rating: 5) thanks man! and are u sure that it should be taken after workout ? beacuse on the jar it says to take it 45 minutes before the workout.