How to Use Creatine

Maximise your creatine use

From a review of research * conducted in this area, creatine supplementation durations range from 5 days – 6 months, all of which have shown positive changes, with a strength-related training and supplementation cycle typically lasting between 6-12 weeks. For this, two supplementation regimes are used:

1 - Loading:

Fastest results for Muscle size, Strength & Power

Loading Protocol – consume 5g, 4 times throughout the day for 5-7 days followed by Maintenance Protocol – 3-10g per day across 1 to 3 serves

Breakfast	8am	Poached eggs on wholemeal toast
Use Creatamax throughout the day to hit your desired dosage	Maximuscle Creatamax
Mid-Morning	10am	Banana and Coconut smoothie
Use Creatamax throughout the day to hit your desired dosage	Maximuscle Creatamax
Lunch	12pm	Chicken salad in Wholemeal Pitta bread
Mid-afternoon	3pm	Peanut butter crackers
Drink Cyclone after your gym session, or as a snack on the days that you're not training	Maximuscle Cyclone
Evening	8pm	Seasoned Chicken with Mediterranean Vegetables and Cous Cous
Before bed	10pm	A glass of semi-skimmed milk

2- MAINTENANCE:

This method is often preferred for a longer term supplementation plan (no loading phase)

Maintenance Protocol – 3-10g per day across 1 to 3 serves (Could be achieved with 1 serving of Creatamax 300 and Cyclone)

Breakfast	8am	Oats with skimmed milk and berries
Mid-Morning	10am	A banana and a handful of mixed nuts
Lunch	12pm	Chicken salad in Wholemeal Pitta bread
Mid-afternoon	3pm	Banana and Coconut smoothie
Drink Cyclone after your gym session, or as a snack on the days that you're not training	Maximuscle Cyclone
Evening	8pm	Grilled salmon, with stir fry veg and whole-wheat pasta
Before bed	10pm	A glass of semi-skimmed milk

Learning how to use creatine properly also means listening to your body and knowing when to rest. Bear that in mind when using the supplement.

*Branch, J.D., (2003). Effect of creatine supplementation on body composition and performance: A Meta-Analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13, 198-226.