Creatine

If you are planning to take a creatine monohydrate supplement for prolonged periods to increase muscle mass and strength, consult your physician if you have medical problems or if you are taking medications, and please read this article. A cautious approach would be to limit intake to 3 to 5 grams almost every day for two weeks followed by 3 grams two to four times a week. It would be wise to take a few days off each month. It would also be safer to take two full weeks off every 3 to 4 months. Of course these guidelines will vary between individuals. The amount and frequency of use depends on how much muscle gain a person wants to maintain. Athletes and large individuals would require higher amounts, while non-athletes and smaller individuals would require less. There are a number of other factors that influence the amount of creatine intake including diet, sex, age, concurrent use of other supplement or medicines, medical condition, genetics, etc. After the creatine supplement is completely stopped, there is often a gradual decrease in muscle mass over time (days and weeks) probably to the level that it was before use. The rate of this decrease varies among individuals and also depends on dietary intake of creatine, protein and workout regimen. Taking this dietary supplement again generally restores muscle mass rather quickly.