Creatine how and when to use it

As with any supplement knowing how and when to use it to gain maximum performance is key. Creatine how and when to use it Initial Loading phase Typically up to 15 grams of creatine each day for 5 days This is a quick way to get your body stores up Split this dose over the […]

Written By TRX Traveller

On 26th July 2013
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As with any supplement knowing how and when to use it to gain maximum performance is key.

Creatine how and when to use it

Initial Loading phase

  • Typically up to 15 grams of creatine each day for 5 days
  • This is a quick way to get your body stores up
  • Split this dose over the day, three times a day at 5 grams each time
  • Do not exceed 20 grams a day
  • Start of slow, first day 5 grams (split over three doses), second day 10 grams (split over three doses), third day 15 grams (split over three doses)

Maintenance phase

  • After 5 days of loading moving down to 2 – 3 grams a day
  • Maintain this for a period of maximum 8 weeks, we would recommend 6 weeks for first timers
  • Then take a weeks rest

How to take the creatine

  • It is most effectively absorbed with an insulin spike
  • Take it with juice, orange, citric, easily absorbed carbs etc.
  • Don’t take creatine on a empty  stomach, it may cause upset
  • Don’t take to much at once, it will be difficult for your body to handle, always small amounts three times a day.

Finally, a good place to get it at good quality is this one from Myprotein Creapure (creatine monohydrate) this stuff gets great results and is one of the purest on the market so you don’t get and bad toxins etc within the making process.

 

Creatine how and when to use it. A runner bends down to tie his shoe lace in the street
Adam

Adam

TRX Traveller

Hello there! Thanks for visiting my blog. It's my mission and passion to help people achieve their fitness goals using a TRX absolutely anywhere. I've spent 5yrs TRX’ing 32 countries with no end in sight. If you're looking for a progressive TRX workout guide? Find it below. Here's to your Fitness Freedom!

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  1. TRUTH | 10 great nutrition facts to live by to grow and maintain muscle - […] For various reasons, you can find the benefits in a recent post here: http://yourfirstwealthishealth.com/truth-creatine-it/ […]
  2. 10 great nutrition facts to live by to grow and maintain muscle - […] For various reasons, you can find the benefits in a recent post here: http://adamatkinson.co.uk/travelhealth/2013/07/26/truth-creatine-it/ […]

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