Taking creatine monohydrate:

The way of taking is very important and the result depends of it. The special method is divided into 2 stages.

The first (also called loading phase) is recommended for anyone taking creatine for first time. As the name suggests in this step you will load creatine in the muscles. Its continues is 4 – 7 days in which you should take about 20g – 30g per day as the best way for this is with water or fruit juice. This dosage you can split on 4 / 5 smaller (e.g. daily dosage of 20g broken in 4 times a day = 5g per taking).

Then begins the second stage in which you should take 2 / 5 / 10 g daily – in dependent what is your weight (0.03 grams per kilogram of weight) so the muscle will stay loaded (larger doses of 15 g will not cause better effects, so that is unnecessary).

creatineIf you want to skip the first “loading” stage just begin with doses of 5 – 10g a day. So again you will get the desired results but when you do the loading phase they come faster.

It is best to combine creatine with simple carbohydrates (fruit juice) and to be taken half an hour before the workout.

It is important to note that bigger single dose does not guarantee a better effect. The reasonable monohydrate single dose is 5 grams.

Taking Creatine pyruvate:

Such as “creatine monohydrate” but the dosage is decreasing with 20 – 30%.

Taking Creatine phosphate:

Such as “creatine monohydrate” but the dosage is decreasing with 50 – 70%.

Taking Kre alkalyn:

Usually it is taken in 1,5-3 grams a day without loading period, but it is recommended to follow dosage on the label.

Taking Creatine malate:

Adhere to the prescribed dose.