Growling Dog Creatine loading instructions

Creatine gives you more anaerobic power and strength, it increases muscle cell volume hardening up the muscle tissue and increasing size. It also gives the muscle more energy to use in recovery situations.

You need to load with Creatine for at least 5 days, if you are a bigger person it may take 7 days before you feel a difference in power.

The daily required dose depends on bodyweight and training intensity.

Generally you need about 0.3g of Creatine per kg bodyweight to load with.

This means that a 70kg person should be taking 21 g of Creatine a 100kg person 30 g of Creatine per day.

If your training is particularly intense then you may need more than you estimate on bodyweight.

If you train hard 6 times a week it stands to reason that you will burn up more Creatine than someone training lightly 3 times a week.

When you stop taking it, It will take 4 weeks to drain out your muscles completely.

After the loading period you can normally maintain on 5 grams if you are about 80 kg and 10 grams if you are about 100kg and train hard. 5g is normally enough.

You should stay on the maintenance dose for at least 6 weeks before you cycle off Creatine.

Some people do experience some loss of power and size when they cycle-off Creatine.

Then you can have a two week break and start loading again.

Creatine is taken in 5 gram doses throughout the day; do not take too much at once, it is supposed to be taken in divided amounts.

This means you have to space the doses out over the course of the day. 

It is unlikely you will be able to absorb more than 7g at once.

A level metric teaspoon is 5 ml, it holds 3 grams of Creatine.

A heaped one will be about 5 grams.

Kitchen teaspoons can vary in size, so if you want to be sure you need to get one from kitchen supply cooking shop.

Don't worry too much about this - just use a normal teaspoon, you don't have to be this exact.

Make sure you take your Creatine teaspoon dose with a glass of water, Creatine uses up a lot of water by filling the muscle with fluid