Q: I’m about to start using creatine and have been doing some research on when to take it, how much to take, whether to load and whether to cycle. The problem is, I’m seeing many different opinions and need to get this straight. I totally trust you, so please show me the way.
A: I certainly can empathize with you regarding the plethora of conflicting information out there about not only creatine but also every other subject related to bodybuilding. Here’s my schedule for taking creatine, which should help get you out of the land of confusion.
To cycle or not to cycle? Many lifters insist that there’s no reason to go off creatine ever, but, honestly, I have seen better long-term results when cycling. I will take creatine for 12 weeks and follow that with four weeks off.
To load or not to load? Since I do cycle my creatine, I use a five-day loading period each time I go back on it. While it’s true that even if you do not load, you will eventually saturate your cells with creatine, I prefer to do it quickly, as I’m only using it for a 12-week period.
How much should you take? For my five-day loading phase, I use about nine grams of Kre-Alkalyn creatine each day—three doses of three grams each. After my loading is complete, I need only 1.5 to three grams a day in order to keep my cells fully saturated.
When should you take it? During my loading phase, I take three grams each at breakfast and with my pre- and postworkout meals. Once loading is out of the way, I take 1.5 grams with breakfast and my postworkout meal on training days and just 1.5 grams at breakfast on off days.
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