My Creatine Protocol

When I first started taking creatine I hated it. Every time I would follow the recommended protocol for it, I would feel water logged. I felt like I put on too much weight and my performance would tank. I started playing around with different dosages to see if I could find something that worked better for myself, as I heard creatine was a really good supplement to take.

This is what I figured out for myself where I saw huge results from....

What is creatine?

Creatine is an amino acid located mostly in your body's muscles as well as in the brain. It is stored in the muscles to be used as energy.

How I Take It..

I start by taking half the normal recommended dose instead of loading it in my system. I find I don't get the water retention like I normally would from loading like the recommendation says to and I've noticed that my performance stays normal. It does take about an extra week for the creatine to get into your system (which for me is minor as I don't have to go through the negative effects for it to get it into my system).

After a couple of weeks I can really feel my performance and strength start to increase.

Creatine does dehydrate a person so water intake. Therefore, when taking creatine it should be gradually increased. I find from decreasing the recommended dose, it is easier to stay hydrated while taking creatine. You can also cycle on and off it periodically and still see great benefits with more positive results.

My protocol...

I start by cycling on creatine for 6 weeks and then cycle off of it for 2 weeks. This way it gives my body a break from it, while maintaining the strength and energy I have gained. As such, it stays in my system and I still get the perks as if I were taking it continuously.

This also means I don't need to over load my system the first week again and experience all the negative effects from the over load. I do this about 3 cycles then take about a month break from it.

Another way of doing it....

If I want to build muscle, I will try and gain as much as I can from eating healthy food while combining efficient workouts to gain muscle. When my gains start to slow down I will incorporate creatine to boost my results even more.

If I am leaning out, I will start my creatine protocol, while ensuring I maintain the strength and muscle that I have already built, and help burn body fat. Since lean- out phases should extend for more than 3 months, this works out to be the perfect length of time to take the creatine.

What type of creatine to take?

The best type of creatine to take for exercise benefit is the monohydrate creatine.

When to take it?

You can take it at any time during the day, whenever it is most convenient for you. You can also take it before your workout as a little energy boost. However, either way you will see benefit from it.

This is my protocol that I have found best to work for MY body. It will not work for everyone.

If you have any questions send me a message.