Creatine Supplement Reviews 

Creatine – the ultimate muscle builder and performance enhancer!  

As with most supplements used as a muscle builder or performance enhancer, creatine dosage is not so much based on science as much as it is on anecdotal reports. Usually creatine is divided into a loading and maintenance phase. During the loading phase, 15-20 grams of creatine are taken for five to seven days. As creatine levels slowly drop, a maintenance phase in which less creatine – about 5 to 10 grams per day - will still provide the body with adequate levels of creatine. 

The evidence and opinion is mixed with regard to cycling creatine Some studies suggest staying on creatine all the time, and then reloading every six weeks. Other experts say to load for a week, stay on it for about four to six weeks, and then stop for a couple of weeks.  

There is even debate with regards to the logic of the loading phase with some experts claiming that loading is a ploy by manufacturers to force you to use more creatine. Starting the maintenance phase from day one will be just as effective a muscle builder and performance enhancer. 

No matter what creatine pattern you follow, it is recommended that you drink lots of water. Another suggestion is to avoid caffeine while on creatine as caffeine is a diuretic and will reduce the amount of water in the muscles. This in turn will reduce the amount of creatine that the muscles will absorb. 

To speed up the rate that it dissolves, it’s probably a good idea to warm the liquid that you are mixing the creatine with. Not boiling hot as this may destroy the creatine.  

Finally as creatine transport and absorption is speeded up by the hormone insulin, you may want to take the supplement with a source of sugar. Sugar in the blood causes the body to release more insulin to remove it. Insulin will also carry the creatine to the muscles as well. 

Follow the previous and you can’t but help get the maximum results of this amazing muscle builder and performance enhancer!