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Question

15 Jan 2003

Creatine
When and how often to use,when to stop?
Answer 357 views
Expert
Sports Nutrition
Sport nutrition

01 Jan 0001

Hi Niel,
Creatine dosage has two phases. Loading and maintenance.

Creatine loading can be done rapidly or slowly . Rapid loading can be done over five days of repeated high doses of creatine (e.g. 4 x 5 g doses).However I would not suggest you use this regime as it can cause stomarch upsets and cramps. A slow loading is better (28 days) by taking a daily dose of 3 g each day. The best way to take creatine is with a substantial amount of carbohydrate (50-100 g). This may enhance creatine uptake. It would be a good idea to have this with your post workout meal. Once the muscle creatine content has been saturated either with rapid loading or slow loading it will take about 4 weeks to return to resting levels. A daily dose of 3 g will allow elevated levels to be maintained (maintenance dose).

Remember not to use any fat burners with Guarana or drink coffee while you are using Creatine. It has been well proven that caffeine negates the effect of Creatine.

All the best with your training.
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