Nikhil sharma's picture
Asked by
Dec 11, 2015

Supplements for clean bulking

How to take creatine monohydrate(loading and maintence). Can we take it along with whey/mass gainer..?  
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nitika ranjan's picture
Posted by
Jan 21, 2016

Hi.

The dosage of creatine shouldbe as follow:Beginners need to first load creatine in there body, for that they need to first do loading phase.   

Loading Phase:For first 5 days You need to take 5 grams(1tsp) creatine with glucose water or normal water 4 times in a day( 5 grams after your breakfast, 5 grams after lunch, 5grams after your evening snack, 5 grams after your dinner).

After loading phase you need to do Maintenance phase

Maintenance phase(20 days):You need to take 5 grams(1 tsp) with glucose or water half an hour after your workout for 20-21 days.

After maintenance phase give a break of at least 2 weeks. Then always take 5 grams half an hour before workout for stamina or 5 grams half an hour after your workout for bulk.

You can readily consume the creatine either with protein or gainer.

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