How to use Creatine


How to use Creatine

If you look at the back of a creatine tub there will be serving suggestions. Should we just use these suggestions or is there are more scientific way to use creatine?

It takes time for creatine stores to reach the level required for more powerful output. Some suggest that you load creatine to reach the therapeutic levels faster. This entails taking a higher amount of creatine than recommended, ingesting it with carbohydrates and taking it pre-workout. Long term studies on muscle gains from loading creatine have shown it makes no difference to not loading creatine.

0.04g/kg of bodyweight per day is the most scientifically studied dose (0.02g/lb). It will take some time, depending on the individual, to reach the necessary creatine levels. This takes a couple of weeks. Once at these levels, continue taking the same dose for as long as you would like. There is no need to “cycle off” creatine as this will be counter-productive and you will have to go through the whole process again.

When should you take creatine?
After having used creatine for a while and when you are at therapeutic levels timing does not matter (i.e., it is not required pre-workout). Furthermore, taking it with carbohydrates does not matter either. Just take creatine daily at the recommended dose and you will be fine.

This is how to use creatine.


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