Creatine is one of the most commonly used supplements when it comes to body building and strength training. It is also widely used in various sports to help the athletes do what they do but better. The question is will it help you get the results that you are looking for.

I myself started using creatine about 5 years ago, along with drinking protein shakes for extra muscle-building nutrients. I noticed results within the first few weeks of using the supplements. The weight that I could lift on every exercise went up and it took longer for my muscles to reach the point of failure. I could have more intense workouts for longer periods of time and this resulted in impressive gains in strength and muscle mass.

The side effect from using creatine that some people get is some water retention. This doesn't happen in all people, just like anything else it can have different effects on different people. I myself never had the problem with the water retention or any other negative effects from taking the supplement. The proper use of creatine can play a big part in that.

Most creatine supplements recommend a loading phase for the first week. This is to saturate your muscles. The loading phase normally consists of taking approximately 20 grams of creatine a day for the first week. After that is the maintenance phase during which you would take 5-10 grams per day. It is also recommended that you take the creatine with juice such as grape juice. This will help your body transport the creatine to your muscle tissue. They do have products that are already premixed so you don't have to do it your self.

It is suggested to do cycles with taking creatine supplements. These cycles will help to continue getting the gains in strength and muscle mass. A recommended cycle is to take it for 3 months and then stop for a few weeks before starting a new loading phase. This will also help with muscle confusion.

You can "stack" your creatine with other supplements. There are quite a few popular supplements to "stack" with creatine. A few of the most popular are whey protein, L-glutamine, and N.O. boosters. And again, there are some "stacks" which are already pre-made for convenience.

There has been a lot of research put into supplements to help people achieve the strength training goals that they have. These products do work for most people. But like I said before, every one is different and there will be varying results. If you do decide to use supplements, follow the recommended usage for the best results. Taking more than the recommended dosage will not make you any bigger or stronger than if you follow the recommendations.