How to take Creatine

How to Take Creatine

Early research with creatine involved the use of a high-dose loading regimen, but it was later shown that muscle creatine stores can become just as saturated with a normal daily dose of 3-5 grams. Take 3-5 grams of creatine with your post workout supplements on training days and 3-5 grams in the morning before breakfast. Creatine is absorbed much more readily by the muscle in the presence of high-glycemic carbohydrates, so 40-60 grams of simple sugars should be included, such as 10-12 oz of juice.

Take 3-5 grams of creatine with juice along with your post workout supplements (i.e. BCAAs, glutamine, whey isolate). Like glutamine, creatine is much more convenient in powder-form.