How to use a creatine supplement
Creatine (creatine monohydrate) is a substance
that is produced naturally by the body. It assists
in improving muscle performance during exercise,
especially exercise that involves short, intensive
bursts. Creatine is arguably the most popular
sports supplements for various reasons. Creatine
can increase energy, improve performance in intensive
exercise and can improve recovery times. It is
also suggested that creatine can aid in protein
synthesis, thus improving lean muscle mass.
Does it work?
Many studies have found that creatine increases
energy, performance and lean muscle mass. It is
allowed by most sporting regulatory bodies (at
the time of writing).
How to use a creatine supplement
You should always follow the dosage instructions
and any guidelines on any supplements that you
purchase.
Typically, however, most products on the market
will advise you to follow the three phase cycle
outlined below. Dosages will differ depending
on the brand and strength of the creatine you
buy. Always follow the guidelines.
Ø Phase 1 (loading phase)
The loading phase involves saturating the muscles
with creatine. Typically, between 20g – 30g
per day, divided into 3 – 5 doses. The loading
phase should last no longer than 1 week.
Ø Phase 2 (maintenance phase)
Once the muscles have been saturated with creatine
during the loading phase, a maintenance dose of
between 2-5g is all that is required. It is generally
recommended that the maintenance phase lasts no
longer than 1 month.
Ø Phase 3 (rest)
The rest stage is very important. It is generally
advised that a rest period of 1 month is taken
from a creatine supplement. This is to ensure
that the body does not become dependent on the
supplement and continues to produce creatine itself.
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