How to Dose Creatine for Maximum Strength and Muscle Gains
When it comes to getting the heavy lifting done, few supplements deliver on the same level as creatine thanks to its proven ability to boost power output and strength.
While we all know the performance benefits that creatine offers, it is important to understand how to incorporate it into your supplement regimen to get the best results.
Saturate Those Cells
The reason a creatine supplement like Primal Creatine 5000 works so well is that it saturates muscle cells with phosphocreatine (PCr).
Creating this deeper reservoir of creatine provides more usable energy to keep powering the intense muscle contractions that move those heavy-a$$ weights in the gym.
With the ability to sustain this primary energy pathway for longer, creatine supplements let you train harder for longer, which is what ultimately builds more muscle and develops greater strength.
The various other research-proven benefits of creatine include:
- Higher work capacity
- Greater strength endurance
- Increased strength
- Aids muscle cell hydration
- Accelerated recovery between sets and workouts
- Protects muscle against free radical damage¹
- Limits muscle loss during periods of immobility²
Creatine Dosing Protocols
There are two effective ways to top up muscle creatine stores, both of which are backed by science:
- Loading protocol
This is the tried and trusted OG method, used for years by the biggest and strongest gym bros at your local iron temple. This old-school approach was based on research findings from a 1992 study³ aimed at proving creatine efficacy.This protocol includes a loading phase where up to 20g (roughly 0.3g/kg/day) is taken over multiple doses for 5–7 days.
A maintenance phase of 3-5g (roughly 0.03g/kg/day) follows, either for three weeks (if cycling) or indefinitely without additional loading phases.
- Maintenance protocol
This new-school method recommends taking 3-10g of creatine per day for a period of up to two months with no loading phase.It is, however, recommended that you cycle your creatine intake to reset your body’s response mechanisms to continue realising a benefit.
Why the Change?
Since the landmark study in 1992, several studies have shown that you can achieve muscle creatine saturation with a consistent lower dose over a longer period.
Study findings⁴ show that taking 3-5g of creatine daily will eventually lead to the same level of muscle creatine saturation as a loading protocol, although it takes longer (around 3-4 weeks).
Selecting Your Approach
Choosing the best approach for you will depend on various factors. However, research⁴ confirms that either option will boost your resting levels by 17-20%.
The traditional loading phase approach may help increase total creatine stores at a faster rate than a lower dose.
However, the difference between a loading phase, or a direct maintenance approach becomes negligible after one month.
Timing Your Doses
Whichever protocol you choose, it is ideal to split your intake into multiple daily doses and mix creatine monohydrate from products like Primal Creatine 5000 with your favourite protein-carbohydrate drink or grape juice.
Following this dosing protocol for optimal results:
- One serving before training to stock up reserves.
- Another dose after your session to replenish depleted stores.
- A single serving before breakfast on non-training days.
All-in-one Creatine Products
You can simplify your daily creatine intake with new innovations in creatine transport systems. A product like Primal Creatine Charge is scientifically formulated with pure creatine monohydrate, dextrose monohydrate and alpha-lipoic acid to maximise creatine absorption.
This formulation means you can simply mix the powder with water and drink, no fruit juice required!
References:
- Cooke MB, Rybalka E, Stathis CG, Hayes A. Myoprotective Potential of Creatine Is Greater than Whey Protein after Chemically-Induced Damage in Rat Skeletal Muscle. Nutrients. 2018 Apr 30;10(5):553. doi: 10.3390/nu10050553. PMID: 29710855; PMCID: PMC5986433.
- Padilha, Camila & Cella, Paola & Salles, Leo & Deminice, Rafael. (2017). Oral creatine supplementation attenuates muscle loss caused by limb immobilization: a systematic review. Fisioterapia em Movimento. 30. 831-838. 10.1590/1980-5918.030.004.ar01.
- Harris, R. C., Söderlund, K., & Hultman, E. (1992). Elevation of creatine in resting and fatigued muscle of the rat by creatine supplementation. Acta Physiologica Scandinavica, 146(4), 587-588.
- Hultman, E., Soderlund, K., Timmons, J. A., Cederblad, G., & Greenhaff, P. L. (1996). Muscle creatine loading in men. Journal of Applied Physiology, 81(1), 232-237.