Home│ Personalities│ Blog│ Forums│ Getting Started│ Articles│ Training│ Supplements│ Events│ Downloads│ Links│ Contact │ Search │ Podcast │ Questions 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)
Lean body weight (female)
One teaspoon = 5 grams (Robbie Hazeley. June 2000)
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