STRATEGY 1: PHASED USE Phase 1: Loading Take 20-25g per day (split into smaller 5g doses) for 5-7 days. The aim is to saturate stores in your muscles ASAP in a bid to feel benefits sooner. Excess is passed. Phase 2: Maintenance Once the load week is done switch to 3-5g per day for 4-6 weeks to maintain stores. Phase 3: Rest Stop using creatine for 2-4 weeks to complete the cycle. It’s worth noting down any impact on your performance and then start the cycle again. STRATEGY 2: DAILY MAINTENANCE The second strategy would be to start and stick with a maintenance dose of 3-5g. Evidence suggests that a consistent daily dose of 3-5g is just as effective over time for improving performance, making the loading phase unnecessary for most people. Creatine vs Creapure®: What’s the Difference? Creapure® is an ultra-pure, micronised version of creatine monohydrate known for its superior purity. Generally recognised as the gold standard for creatine, it is a popular choice among elite athletes and is utilised in THE Creatine. 5
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