If you are willing to take creatine as a supplement, it is necessary that you know when and how should one consume creatine.
Creatine should be taken only when you have hit a plateau. That is you are no longer making any progress in the gym. If you take Creatine all year round your body will get adapted to it and natural producing creatine in you body will be lowered.
Loading phase – Saturate the muscle creatine pool
First 5 days: 20gm/day to be taken in 4 doses. i.e 5gm/dose post workout-early morning-between meals and pre-workout
Maintenance phase – To maintain the saturating creatine levels
Until 1.5 to 2 months – 5gm/day ;5gm dose once post workout
Gap period – Creatine supplementation is completely stopped for 1 month to allow the creatine to be washed out from the body in order not to affect the natural creatine production of the body.
1 month gap.
Blog by – Akshay Kulkarni