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How to take creatine
This is a guide designed to be used with creatine monohydrate, not any of the other types of creatine out there.
For 5 days load creatine
Loading
Find your lean body weight on the chart below
Divide your intake into 4 daily doses
Take 1 dose upon rising
Take 1 dose 30-60 minutes before your workout
Take 1 dose within 30 minutes after your workout
Take 1 dose during the day
Maintenance for 6 weeks
Divide into 2 doses
Take twice a day (on training days before and after workout as on loading days)
After 6 weeks have 3 weeks off the creatine, then start again
Take about 1/2 a pint of warm water or juice (not orange or grapefruit)
To enhance muscle uptake of creatine add 35-50 grams of maltodextrin
Creatine loading and maintenance tables
Lean body weight (male)
| Ibs | Kg | Load | Grams | Maint | Grams |
| 80 | 36 | 9 | 3 | ||
| 100 | 45 | 11 | 3.5 | ||
| 120 | 55 | 14 | 4.5 | ||
| 140 | 64 | 16 | 5 | ||
| 160 | 73 | 18 | 6 | ||
| 180 | 82 | 20 | 6.5 | ||
| 200 | 91 | 22.5 | 7 | ||
| 220 | 100 | 25 | 8 |
Lean body weight (female)
| Ibs | Kg | Load | Grams | Maint | Grams |
| 80 | 36 | 6 | 2 | ||
| 100 | 45 | 8 | 2.5 | ||
| 120 | 55 | 10 | 3 | ||
| 140 | 64 | 11.5 | 3.5 | ||
| 160 | 73 | 13 | 4 | ||
| 180 | 82 | 14.5 | 4.5 | ||
| 200 | 91 | 16 | 5 | ||
| 220 | 100 | 17.5 | 6 |
One teaspoon = 5 grams
(Robbie Hazeley. June 2000)
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