Dosages should be divided into two phases: 1) a loading phase, and 2) maintenance phase...Loading phases intend to saturate the body with creatine levels, maintenance phases allow for the saturation to be maintained. Athletes under 220lbs. should use 5gm of Creatine Monohydrate/5 times a day for 5 days during the loading phase, and 5gm/2 times a day during the maintenance phase. Athletes over 220lbs. should use 5gm of Creatine Monohydrate/6 times a day during the loading phase, and 5gm/2-3 times a day during the maintenance phase.

Creatine should be taken with grape juice, or any juice not containing citric acid. Citric acid denatures Creatine Monohydrate into a waste product. Do not take Creatine with orange juice. Caffeine excretes water from the body ,which negates Creatine's cell volumizing effects. Sufficient hydration levels must be maintained for optimum Creatine Monohydrate absorption. It is advisable to drink 1 - 2 gallons of water/day.

The delivery method of Creatine Monohydrate also must be carefully take into consideration to get the full benefits. To enhance muscle uptake of Creatine, studies have shown that it be taken with grape juice, or pre-sweetened drink, such as Kool-Aid, or pre-mixed drink, like Phosphagen HP....this form of taking Creatine, taking it with simple carbohydrates is best to increase insulin release. this insulin rush helps to literally drive Creatine into the muscle cells.

Creatine:

• increases work capacity in muscle, especially type II muscle fibers;
• increases muscle stores of creatine for short term energy;
• increases muscle cell volume by increasing water;
• increases glycogen re-synthesis

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