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Is it safe to take creatine for muscle building? If yes, then how much quantity of it should be taken?
3Doctors Answered
95% (29431 ratings)
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Daily 5gm before exercise.
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YESSOMEWHATNO
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It is safe to take creatine but in limited quantities our body naturally creates about 1 to 2 g of creatine every day. To build muscle, take 20 g of creatine per day for a limited time, followed by a 3- to 5-g daily dose after that.
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YESSOMEWHATNO
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If you exercise then only you need supplements. You can take whey protein (by whatever name it comes. But it should contain 80% whey protein in it. E.g. For 30 gms it should have atleast 24 grams (80%) of protein.) use it only on the day you gym (within 10 mins of exercise). Dose is 30gms.
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YESSOMEWHATNO
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