The ISSN, (2010), state the following:
The quickest way of increasing creatine stores in muscle is to consume approx 0.2-0.3 grams of creatine monohydrate per kg of bodyweight for the first 3 days (loading phase to achieve tissue saturation).
Then consume 3-5 grams a day in order to maintain the muscle creatine stores (maintenance phase).
So an 80kg male would consume:
LOADING PHASE= 24 grams (0.3 grams x 80 = 24 grams)
MAINTENANCE PHASE= 3-5 grams every day thereafter to maintain creatine stores
TIP- Consume your creatine with a high glycaemic index (quick releasing) carbohydrate such as orange or apple juice to cause an insulin spike.
Insulin acts like a ‘key’ to let creatine into the muscles, meaning you absorb far more, much more quickly.