Creatine : Loading, Maintaining, Flushing...Do It, But Do It Right!

Check out our infographic on the muscle-building, power generating energy source, Creatine, for a novel spin on how, when, and how much Creatine you should be taking!

Loading Phase

  • Load your muscles with creatine for the first 3-4 days
  • Aim for 0.2g creatine per kg bodyweight

Maintenance Phase

  • Now you're loaded up, keep those muscle creatine levels topped up
  • Aim to consume 3-5g creatine per day thereafter to maintain creatine levels
  • Do this for 3 weeks or so, then STOP

Flush Out Phase

  • An average creatine cycle should last about 3-4 weeks
  • After each cycle, you must rest and flush your kidneys through with fluid/water. Do this for 3-4 weeks
  • Aim for 30-35ml fluid per kg body weight per day (approx 10-13 cups)

Other Points Of Interest

  • The loading phase is only necessary for creatine monohydrate
  • Some brands suggest longer for the loading phase, research suggests that 3-4 days is adequate
  • Always perform a 'Flush out phase'...don't ignore it