How Do I take Creatine?

In order to get the optimal benefit of creatine, it is suggested that you first “load up”. The loading phase requires that you “stuff” creatine into your muscles - Which means you want to saturate your muscles with creatine. Taking one teaspoon of creatine 4 to 5 times daily for five days should do the trick.

Week 1: Loading phase: one teaspoon of creatine 4 to 5 times daily

Afterwards, one five to ten gram dose per day should keep the gains coming and maintaining the optimal amount of creatine in the muscles. However, you don’t have to go overboard on the maintenance phase. The body has a cap on the amount of creatine that it will store in the muscle. Keep it to about 5 to 10 grams a day and you should be fine.

Week 2: Maintenance phase: 5 to 10 grams (1 to 2 teaspoons)


Do creatine for a maximum 6 week cycle.


I often like to reoad for 3 days at the beggining of my 4th week for MAXIMUM RESULTS!!