Creatine Monohydrate Loading Program

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

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.