Creatine Loading phase??

[lolsoz]

Srry im new to creatine and i got so many question so i can do it just right. Should i just do a 5g a day or should i have a loading faze with 20g for a week then 5g for the rest of the cycle?

 

[PillarofBalance]

Loading phase??

Just eat 5 grams pre and post and you'll be good. You'll notice after some time that you're stronger, heavier, can hit more reps. It's subtle, but its there.

 

[lolsoz]

Ok so ill take it 30mins before and after with my protein. And on my off days do i take 5g in the morning?

 

[PillarofBalance]

Ok so ill take it 30mins before and after with my protein. And on my off days do i take 5g in the morning?

Don't take it with your protein... Mix it thoroughly with a warm sugary drink. I like warm grape juice. Well i don't like it, but I chug it and don't care. Its not going to kill you to wait until you get home to drink it after

 

[RAIDEN]

Don't take it with your protein... Mix it thoroughly with a warm sugary drink. I like warm grape juice. Well i don't like it, but I chug it and don't care. Its not going to kill you to wait until you get home to drink it after

^^^^this.

dont over think it, just drink it and lift your ass off

 

[SAD]

Perfect advice here.

 

[narcissus79]

Paul Cribb (PhD) did a study on the most efficacious way to utilise creatine monohydrate. He found a cycling method of 5x 1 tsp a day, 3 days on 3 days off was the best. If training on the 3 days on, put one of those tsp serves in your pre and one in your post workout shakes.. If anyone wants the document, pm me and i'll email it to you.

btw, Paul Cribb worked with Jeff Willet and Skip LaCour