Vegan Bodybuilding title

HomePersonalities Blog Forums Getting StartedArticlesTraining 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)

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)

 


Return to top