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