Creatine Loading and Creatine Use

Proper Creatine Loading and How to Use Creatine

As we've already established in previous articles, creatine is a top notch supplement to help you gain weight; however, to do so effectively, you need to learn about creating loading and creatine use. Also, creatine monohydrate isn't 'cheap', so you'll want to get the most out of your money by putting your creatine to produce maximum results for you. So take a few minutes and read about creatine cycles, creatine uses, and creatine loading and maintenance phases.

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Creatine Cycling: Creatine loading-maintenance phases

If you know what creatine is, you've probably heard of creatine cycle, creatine loading phase, and creatine maintenance phase. So what's the big idea? Sure, creatine is great, and can really help you pack on a few good pounds quickly, but most people find that after a few weeks on creatine, their gains taper off, and almost disappear.

So it's a common belief among athletes (mostly bodybuilders) that creatine cycling will help fight off that progressive loss in weight gain from creatine use. The idea is that (just an opinion shared by many), after using creatine for a period of time, your body 'gets used to it', so the gains and results disappear.

How to properly do creatine cycles and phases

So, there are 3 phases in a creatine cycle... well, actually 2, but resting counts as well. The first phase is called the loading phase, because this is when you fill up your muscles with creatine, which is then used for ATP re-synthesis. After the creatine loading phase (first week), you lower the amount of creatine use - this is the maintenance phase.

Here's a typical creatine loading and maintenance cycle:

Week 1: creatine loading phase (20g / day)

Weeks 2 to 4: creatine maintenance phase (10g / day)

Weeks 5 to 8: no creatine

Typically, 4 weeks of cycling is all you need for creatine. It could be different for you, and there are many variation of this cycle, so test it out, and figure out what works best for you..

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During the creatine loading phase, I typically took 4 servings a day. Once before breakfast, once before lunch, once before workout, and once in the evening. Tip: you should take creatine with grape juice or some kind of high GI carb drink.

• 34.3% increase in ten-rep max in full range of motion! (see above)
• gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
• gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
• lost 4.9 pounds of fat & lost 0.4 inches on waist

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