How Much Creatine Do I Need and When?
Creatine monohydrate has poor solubility in water, therefore it is not easily absorbed in the intestinal tract. Studies have reported that only about 30%-40% of the creatine monohydrate taken orally is actually absorbed by the body. Additional studies have shown that creatine taken with simple carbohydrates (such as dextrose) is more effective than creatine alone because the dextrose elevates insulin levels. It is recommended that one serving be taken 30-60 minutes prior to workout, and another serving at bedtime.
Creatine Loading - Days 1-5, take one teaspoon (5 grams) 4-6 times daily mixed in your favorite juice or water.
Creatine Maintenance - Day 6 and beyond, take one teaspoon (5 grams) 2-4 times daily mixed in you favorite juice or water.
Be sure to increase your daily water intake when taking creatine. The muscle cells need water for growth, and if not enough water is available dehydration can be triggered.
