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Hey I'm sure there's probably another thread about this but I looked for a bit and couldn't find one.

So how do you take your creatine? I bought a container about a week ago and I don't really know how I should take it. Do the 3 days on - 3 days off cycle. Or just take it once or twice everyday. But right now I'm taking it just before bed on the days I'm working out.

Hello,

It will be good if you can provide the brand of creatine you have purchased as it will be easier for me to know how it should be consumed. However, don't worry since I will still try my best to help you and answer your question.

Creatine is normally taken immediately after your workout. If you are using creatine monohydrate, you can mix them together with your protein shake as they are tasteless and contain no calories.

There are many ways of taking creatine. The most common, recommended and proven way is by undergoing the loading/maintaining phase. Normally if you are using creatine monohydrate, you are supposed to go through a loading phase before maintaining phase. During the loading phase, which usually last a week, you will normally take two to three times a day together with meals or in your protein shakes. The purpose of the loading phase is to saturated your muscle with creatine as creatine is not very readily absorb by your muscle. By saturating your muscle with creatine, it will create a steeper concentration gradient and hence creatine will diffuse more readily into your muscle. After the loading phase, you can stop taking three times a day. Instead, you can just take once per day after your workout to maintain a constant supply of creatine to your muscle.

The 3 days on, 3 days off cycle is another way of taking creatine. I havent tried it myself but according to Musclehack Mark, there isn't really any difference. The only difference may be the inconvenience caused. Of course if this way is more effective for you, you are definitely recommended to use this method.

Well, I guess this will help you in your understanding of taking creatine! Wish you all the best working out! (:

I forget which journal it was published in but there was a scientific study done on creatine loading vs. not loading. The loading group took a 5g serving, 3 times per day for the first week and then 5g/day maintenance afterwards. The not loading group just did the standard 5g/day serving for the entire duration. The control group did nothing.

The results were that both creatine groups were equally ahead of the control groups in terms of improvements in muscle strength and endurance. The loading group was ahead initially in the first 2 weeks, but the non-loading group caught up and ultimately there was no difference between the groups that loaded or did not load, it all evened out in the end.

Personally I think fancy creatine loading techniques are just a superstitious waste of money and convenience, when I go on creatine I just take the 5g per day dose either after workout or at breakfast, and leave it at that.

hmm alright thanks a lot guys. So far this week I've been taking it about three times a day. so from the information you both have given me I'm going to continue three times a day for the rest of this week and then once a day from next week onward. thanks.

and oh one more thing, i work out monday-friday. what should i do on saturday and sunday? (I'm on the MANS diet).

Cheers again

Get yourself so caplets, No loading phase, no bloating, no stomach upset......2 caps 30 min. pre workout, 2 caps post workout.... 2 caps in the morning on non workouk days...Feel the efects right from the start and after 2 weeks your strength really picks up... just my experance.. Krea- Genic or purple K ,, awesome products... Drink lots of water.....
Thx..Ric......

JohnnyDub wrote:and oh one more thing, i work out monday-friday. what should i do on saturday and sunday? (I'm on the MANS diet).

Well, just take take the creatine once with your breakfast. This is what I do.

The results were that both creatine groups were equally ahead of the control groups in terms of improvements in muscle strength and endurance. The loading group was ahead initially in the first 2 weeks, but the non-loading group caught up and ultimately there was no difference between the groups that loaded or did not load, it all evened out in the end.

Woah. Thanks for the sharing! I will probably try this for my next cycle. It is really quite a waste of money to load creatine everytime.

great thank you guys. some good info for other creatine users here too