Dosage
As creatine supplements become more distinguished, it can be easily found in different forms such as powder, liquid or drinks, tablets, capsules, and power bars.
The normal dosage for people who are very active such as athletes is 2 grams per day. Some adults are consuming 3-5 depending on their weight, activities, and goals for creatine consumption. It is safe to consume up to 30 grams of creatine a day but it is always ideal to consult your nutritionist or doctor if it may cause complications and negative reactions with other drugs or medications that you may be using.
In Your Diet
You will be surprised to know that creatine is present in most foods such as red meat and fish including salmon and tuna. You may increase its effectiveness by adding carbohydrates to your diet.
