On Non-Workout Days: Add 5g to a high-carbohydrate drink and consume first thing in the morning, upon waking. Warnings Creatine loading is when you take a high dose of creatine for the first few days, then follow this with a maintenance dose for a few weeks after (or as long as your creatine cycle lasts). Some studies have shown that this achieves a higher concentration of muscle creatine then by simply taking a maintenance dose alone (Greenhaff, et al 1993). There are a number of loading regimens, but the following one seems to be optimal and most cost effective:

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headaches (likely due to dehydration from low water intake – ensure you drink plenty of water whilst on cycle). Add one 5g serving to any drink of your choice every day to provide your body a consistent supply of creatine. This can be added to your protein shake, water or juice. On workout days, you can benefit from adding 5g of creatine to a high carbohydrate drink, such as fruit juice or a high carb recovery shake. WarningsPure Creatine Monohydrate Powder, a well known and thoroughly studied supplement within the bodybuilding world. It has been scientifically proven Creatine increases physical performance in successive bursts of short-term, high intensity exercise with dosage of 3g per day. Choose from these amazing flavours There is no evidence that cycling creatine is any better, or produces any greater results than simply using it constantly. Anecdotally, some users report better gains from cycling. A small amount of alcohol whilst using creatine is ok, as long as it is kept to weekends or limited in quantity. Alcohol is a mild diuretic at higher intakes, so it will counter some of the benefits of creatine supplementation as whilst the creatine is super-hydrating your muscle cells, the alcohol would be working to dehydrate them! What are the side effects of creatine? Serious Gainz is a food supplement, and should be used as part of a balanced and varied diet. Do not exceed the recommended dose. Store out of the reach of children.Please consult your GP prior to use if you have a pre-existing medical condition.Not recommended for pregnant or lactating women. On Workout Days: Add 5g’s (1 level scoop) to a high-carbohydrate drink (e.g. fruit juice or Performance Recover) and consume within 30 minutes of completing your workout.

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In our opinion, you should take it immediately post workout, in a carb rich post-workout shake (if using creatine monohydrate), or else follow the manufacturer’s instructions if it’s a more advanced creatine blend like Gaspari SizeOn, BSN Cellmass etc. What’s the best creatine supplement? ATP is the molecule which when broken down releases energy for the muscle to contract. When used up, ATP needs to be replenished by re-acquiring phosphates. CP acts as a phosphate transporter. CP gives up its phosphate to ATP freeing creatine to form the bi-product creatinine for excretion. This is very controversial subject as there are researchers like Greenhaff, et al (1993), who have demonstrated that’s beneficial to load, and others who have shown no benefit. In addition to this, loading has only been studied with basic creatine monohydrate. Several manufacturers now produce more advanced creatine blends like Warrior Cyclic, Warrior Creatine, or Pure Creatine Gluconate that require no loading.

Days 6 On: 5g’s per day, immediately after workout, ideally with a carb rich drink or post-workout shake