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Creatine Monohydrate Loading Program

You are here: Home / Training / Recovery / Creatine Monohydrate Loading Program
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January 22, 2007 by Jimson Lee 5 Comments

Last Updated on March 10, 2010 by Jimson Lee

The biggest mistake for people who take creatine is they simply use the default 5 gram measuring spoon included in the bottle or tub.

Creatine must be taken based on Lean weight figures. Lean weight is calculated as:

LBW (lean body weight) = Total body weight – (Total weight – % body fat)

Thus, 150lb person at 10% body fat = 135 lean body mass

LEAN BODY WT
MALE
MALE
FEMALE
FEMALE
LBS.
LOAD (g)*
MAINT (g)*
LOAD (g)
MAINT (g)
80
9
3
6
2
100
11
3.5
8
2.5
135
15
5
–
–
160
17
6
–
–


Divide daily dose into two-four separate doses (first 2 below is ideal):

  1. Take the first dose 30-60 minutes prior to workout.
  2. Take the second dose immediately after the workout.
  3. (optional) Take the remaining two doses spaced throughout the day.

Sugar is essential, as it helps produce insulin which helps carry the creatine through the muscle cell membranes. 8 oz of 50% grape juice 50% grapefruit juice works well.

In addition it is helpful to take 400 – 800 mcg of chromium picolinate and 300 to 600 mg of omega 3 fatty acids to the creatine mixture. This helps maximize insulin metabolism.

Finally cycle the substance. Eight weeks on and 4 weeks off is recommended. This is particularly helpful during a maximum strength phase of your macrocycle.

*Taken from M. Colgan (1997). “Creatine for Muscle and Strength”. Progressive Health Series, Colgan Institute.

See also  Educate Your Athletes: Supplements Even Confuse Athletes

Category iconRecovery,  Supplements Tag iconCreatine,  Omega 3,  Protein,  Sports Nutrition,  Supplements

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Reader Interactions

Comments

  1. Mark Martinez says

    December 28, 2009 at 11:09 pm

    Some of the best ways to take creatine:

    1) Heavy intake during loading and then smaller intake to stabilize for over weeks.

    2) 5 gms before and after work out.

    Along with food rich in protein and carbohydrates.

    Mark Martinez
    your creatine powder test lab

    Reply
  2. Georgi Mihov says

    July 18, 2012 at 9:00 am

    Nice article. Is it truth that the combination of creatine with orange juice is not good at all or it doesn’t matter?

    Reply

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