Creatine Monohydrate Supplementation Guidelines
Introduction to Creatine Monohydrate
- The British Journal of Sports Medicine recommends a loading phase of 20 g/day divided into four equal doses for 5-7 days, followed by a maintenance dose of 3-5 g/day as a single dose for creatine monohydrate supplementation 1, 2
Loading Phase Protocol
- The loading phase protocol involves a dose of ~20 g/day divided into four equal daily doses (5 g per dose) for 5-7 days to rapidly saturate muscle creatine stores 1, 2
- The purpose of the loading phase is to rapidly saturate muscle creatine stores 1
Maintenance Phase Protocol
- The maintenance phase protocol involves a dose of 3-5 g/day as a single dose to continue for the entire supplementation period 1, 2
- Approximately 4-6 weeks are required following cessation of chronic creatine supplementation for muscle creatine levels to return to baseline 1, 2
Optimization Strategy
- To enhance muscle creatine uptake, consume creatine concurrently with a mixed protein/carbohydrate source (~50 g of protein and carbohydrate) as this stimulates insulin release and improves creatine transport into muscle cells 1, 2
Special Application for Recovery
- For promoting muscle glycogen resynthesis in the first 24 hours post-exercise, use 20 g of creatine divided into 5 g doses on four occasions beginning on the same day of fatiguing exercise 1, 2