Creatine supplementation can be used in a number of ways, depending on your goals and the results sought.

 

If the aim is to support overall bodybuilding goals through cell volumisation (making muscles look fuller and firmer through greater intra-cellular water retention), as well as improving training intensity, then the use of a loading and maintenance phase has been shown to be beneficial.

 

However if the goal is primarily to increase energy, improve training intensity and reduce recovery time, then the use of a loading and maintenance phase is of little, if any added benefit. In this instance taking, 2.5g to 5g micronised creatine two hours before training and again 15 minutes before training will yield substantial benefits.

 

In the case of prolonged training or events (greater than 90 minutes), Creatine is best taken every 20 minutes, in the form of Creatine Blast, starting 20 minutes before and continuing till the end of the activity.