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Is this true or false?? Do you really need to load on creatine to bulk up or is that just a farce??






This initial loading increased creatine stores 15-20 fold. However, new findings have led to alterations in loading periods. Ingesting Cr at a much lower dose of 5g/day will increase muscle total Cr to the same values observed with 5 d of 20g/day, yet it takes longer (30 days). 
 
Below is our recommendation for loading creatine, alone. To ensure muscle creatine stores remain elevated throughout intense training cycles and to prevent the possibility of transport down-regulation, it is recommended that 5 - 10 grams be utilized for up to 10 weeks followed by a 2 to 4 week period without supplementation. Users should increase the dose weekly until there is no more increase in strength or volumizing; they should use two-week intervals to gauge increases.
 
 
Week 
No.
Tablets
Per Day
Time
Training 
Intensity
1
4
45 min before Work Out (WO)
High
2
6
4 tabs 45 min before WO (remaining split throughout the day)
High
3
8
4 tabs 45 min before WO (remaining split throughout the day)
High
4
10
4 tabs 45 min before WO (remaining split throughout the day)
High
5
10
4 tabs 45 min before WO (remaining split throughout the day)
High
6
10
4 tabs 45 min before WO (remaining split throughout the day)
High
7
10
4 tabs 45 min before WO (remaining split throughout the day)
High
8
10
4 tabs 45 min before WO (remaining split throughout the day)
High
9
10
4 tabs 45 min before WO (remaining split throughout the day)
High
10
10
4 tabs 45 min before WO (remaining split throughout the day)
Peak of training program or the week of comp.
11
0
0
Low/med
12
0
0
Off
13
0
0
Low/med
14
0
0
Med/high
 
 



























User Comments











1. What does cretine do for you?

Posted on 10-26-09 5:52PM by garry














 



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