How to use Creatine

Should I load my Creatine?
Do I need to cycle off? Clear the confusion here

This page refers to taking creatine monohydrate.

White powder creatine.

Many people have different views on how to use creatine:

Some people advise to load.

Some people say you don't need to.

Some say take it after you workout.

Some say before.....

And some people just say read the instructions on the bottle.

Different professionals have different opinions on how to use creatine.

Big Tip:

Make sure your creatine is fully dissolved!

This is why micronized creatine like
CON-CRET creatine is recommended.

Do you have a question about Creatine?

Ask your questions here.

So what do you do?

Who's advice do you take?

I never thought anything could be so complicated.

That's what happens when something gets studied so much.

People run different tests and scenarios.

They find results taking it a certain way and claim it's the most effective.

Here's some good advice:

When things start getting complicated, take a step back. Look at the big picture. Keep it simple.

What's one of the most important keys to success?....

How to use creatine boils down to one of the most important things regarding fitness and building muscle....Consistency.

You have to be consistent to see results. As powerful as it is, even creatine doesn't work overnight. So the best way to use creatine, is the method that makes it the most consistent for you.

If you want to get bigger and stronger, and see some great gains then you're going to have to be consistent with your creatine consumption. Taking it every once and awhile won't work. You need to make it part of your routine.

Let's overview each recommendation on how to use creatine, and you just pick whatever method is the best for you. Both these methods have shown results with creatine consumption.

Just pick one of these and sleep easy. Don't worry about anything else you read.

How to use creatine: Creatine loading

You either load, or you don't.

The theory behind the loading phase is that right now your creatine levels are low. For the first part of the the creatine cycle, you will take extra creatine to fully saturate your levels.

You will "load up", before maintaining a certain intake everyday.

A typical loading phase requires you to take 20 grams of creatine everyday, for 5 to 10 days straight.

If you just want to do 5 days of loading that's fine. If you want to do 7 that's ok. If you want to do 10 that's fine too. No more then 10.

Then the maintenance phase is 5 grams a day. Some people use 10 grams per day, but many see results with just 5. 1 teaspoon is 5 grams.

So in order to take 20 grams of creatine for the first 5 days, you will need to separate that into 3 or 4 intakes. Do not take 20 grams, (4 teaspoons) once a day. The serving is too much.

Space it out throughout the day. When you wake up, before you train, after you train. Separate the 20 grams evenly. Take 5 grams with your meals.

Breakfast - 5 grams
Lunch - 5 grams
Snack - 5 grams
Post workout meal - 5 grams

Even on days you don't workout, take 20 grams. This loading phase is 5 to 10 days of 20 grams each day. Spread it out evenly with your meals.

After your 5 to 10 days is complete, the loading phase is over. From then on, take 5 grams each day.

If you're taking creatine, you must be working out. So take the creatine with your post workout meal. This is an ideal time to take creatine because you have just used it up during your workout, and you won't forget to take it :)

How to use creatine: "No loading phase for me thanks!"

You don't have to load creatine if you don't want to.

People get results without loading.

If you don't think you can stay consistent with taking creatine 4 times a day then don't worry about it. Gains have been observed by just sticking to the maintenance phase.

So just take 5 grams of creatine, once a day. If you workout, take it with your post workout meal. On your rest days, take it with one of your meals. It is that easy.

What do you mix it with?

No matter what you mix it with, make sure it is fully dissolved. Creatine monohydrate takes a few minutes to dissolve in cold water or a protein shake. Micronized creatine dissolves much faster.

Grape juice seems to always come up with mixing creatine. The science behind this is that the high glycemic drink, spikes your blood sugar and releases insulin. Insulin helps you absorbed the creatine.

But if you don't want to drink juice with tons of sugar, you don't have to. Taking creatine with your post workout shake is fine.

Creatine combined with your protein shake works great. Plus it's convenient. You're not going to forget to take that post workout shake, so make it a habit to take your creatine with it.

When you don't workout, take creatine with your meals. Mix it with water and make it an extra drink. It's always good to stay hydrated while taking creatine.

And if you are loading, take it with water, juice, protein shake etc.

How to use creatine: To cycle, or not to cycle?

Do you need to go off creatine after a certain amount of time, or can you stay on it?

Again, the choice is yours.

Just like it is recommended to change up your workout routines and give your body a shock, it's also recommended to cycle off creatine.

But you don't have to. People maintain an intake of 5 grams a day and continue to see results.

Some people see better gains if they cycle creatine and stop it for a period of time. Either way is fine.

If you want to cycle creatine, take 2 to 4 weeks off creatine after using it for 4 to 8 weeks.

So use it for 1 or 2 months, and take about a month off.

How to use creatine really boils down to how well it's working for you. Use these guidelines as a basis. Everyone is unique and benefits a little differently. Find out what works for you.

Load creatine for a cycle. Load for 10 days, and then take 5 grams a day for 4 weeks. Then take a month off.

Next month don't load and take it for 2 months. Track your own results, see what is best for you.

Conclusion:

The research shows that these methods work.

It doesn't matter which of the above methods you choose. Test them out. The most important thing regarding how to use creatine is consistency and quality.

Taking 5 grams every other day, and forgetting it on the weekends is a waste of creatine. Maintain some pattern and consistency, and watch yourself grow and make new gains!