For the serious lifters out there (and I know there are at least a few of you), you've almost certainly at least heard of creatine. And, there's a good chance you've used this nutritional supplement. Nevertheless, you may find the following tips helpful, as may the lifting newbie who may, at some point in his or her illustrious career in the weight room, consider trying creatine.

First of all, regardless of the type of creatine you take (monohydrate, ethyl ester, alpha-ketoglutarate), you should take it every day for a cycle of five to six months, according to Muscle & Body magazine. Then, stay off creatine for a month to provide your body with the chance to reduce its muscle creatine saturation. This way, if you decide to start using it again, your body will respond with better results.

Also, if you weigh less than 200 pounds, it's not necessary to take the bottle-suggested 5-10g (or 3g if you're using the more potent ethyl ester or alpha-ketoglutarate kinds). You will do just fine with around 3-5g (or 2g ethyl ester or alpha-ketoglutarate), and you'll save yourself a little bit of coin in the process. The best time to take creatine, experts say, is about 30 minutes before a workout and then again 30 minutes after a workout. On non-training days, take with a meal or protein shake at any convenient time of the day.

**Before trying creatine or any nutritional supplement, first check with your doctor to see if it's safe for you.