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.
