Comments on: The Best Way To Take Creatine Monohydrate

By: Jordan

Jordan — Wed, 06 Jan 2010 02:06:32 +0000

Hey mark, I’m turning 15 in 2 months and i am trying to bulk up for high school baseball. I’m about 5′10 and weigh 150 pounds.Would doing this program be recommended and if not not what would.
Sincerely,
Jordan

By: Maximus

Maximus — Sun, 27 Dec 2009 16:48:10 +0000

I just started this method, but I’m unsure of something..
On my workout days I have 20 g/per day
And on my non work out days I take 20g also?

By: Mark McManus

Mark McManus — Wed, 11 Nov 2009 20:38:16 +0000

@Craig. Thanks for the great comments Craig.
Yes, that is my dosage when using this particular 3-on, 3-off cycle.
As far as loading or just maintenance is concerned – my take on it is that the idea of loading is to create maximal muscle creatine concentrations as quickly as possible. However, JUST using the maintenance dose alone will also achieve this, though over a much longer period of time.
It’s possible that you already have attained this concentration and therefore a loading phase would be counterproductive.
If you want to load, stay off creatine for 3 weeks and then cycle back on it.
Hope that helps.
Take Care,
Mark.

By: Craig

Craig — Wed, 11 Nov 2009 18:16:06 +0000

Hey Mark!

I could spend an hour rattling on about how incredibly awesome and overwhelmingly useful your site, honesty, and knowledge is to so many of us. Over the past year, I have completely transformed my body, from stick-thin to ripped, lean and muscular. The progress has been so fantastic that I am regularly asked if I am “on something”. I take that as a compliment…lol.

Thanks to a fantastic trainer that I work with 5x a week and a fellow bodybuilder (who has over 30 years experience in the sport) who assisted me in tailoring my high protein, carb-manipulation diet (which is much like yours, though I have 3 strict days followed by a carb-up day on the 4th, then repeat…works wonders….he is aware of your site and praises your research and advice as proven truth), I have come so incredibly far this past year and I am thrilled to continue this highly-rewarding personal journey.

Anyhow, in trying to keep this to the point, when it comes to creatine (I use AST’s Micronized as you suggest….along with Nature’s Best Isopure, which is HANDS DOWN the very best protein on the market…thank you Mark!), but I feel am a bit off in my consumption of the creatine. Since I started using it (months ago) I was told to only use the maintenance phase. So, for months, I included 5 grams in my morning shake, and 5 grams in my post-workout shake. Now though, I want to change the usage for the maximum effect. Should I just start a loading phase now, or come off creatine completely for 2.5-3 weeks then start again?

Also, is this your recommended timing for consumption?:

How To Use Creatine Monohydrate
1. Take 1 serving 10 mins before your workout
2. Take 1 serving 10 mins after your workout with your post workout shake
3. Take 1 more serving within 3 hours of working out
4. Take 1 or 2 more (if necessary depending on your dosage) throughout the day, morning and/or night.

Thank you in advance for EVERYTHING!

Your fan,

Craig

By: Creatine Monohydrate – A Practical Guide To Using Creatine

Creatine Monohydrate – A Practical Guide To Using Creatine — Wed, 21 Oct 2009 00:45:20 +0000

[...] the initial loading phase and maintenance dose is not working for you, you can try a new way of taking creatine monohydrate suggested on Muscle Hack, which involves loading and abstinence of creatine every 3 days to help [...]

By: Mark McManus

Mark McManus — Thu, 09 Jul 2009 09:46:31 +0000

@Ed – no I don’t believe there’s any conflict here. Just ensure you drink adequate water.

By: Ed

Ed — Fri, 03 Jul 2009 18:49:27 +0000

Hey man, I’ve been using this method for around 6 weeks, and seen some great results, which I thank you for.
Reading up about creatine, I’ve heard mixed views about the effects of coffee when using creatine. Could you enlighten me on the effects, and tell me if it would at all be detrimental to my results, either during the 3 days on, and 3 days of abstaining.

Cheers,
Ed

By: shaun

shaun — Thu, 30 Apr 2009 18:22:59 +0000

i just finished my first 3 days loading 20g a day, guna give this a go for a while, sounds a good idea.

By: channy

channy — Sun, 08 Mar 2009 12:40:44 +0000

hi mark. should we take creatine dose on resting days also? if yes then is there any need to reduce the dose? also tell me abt soy protein powder intake. as there is so much controversy, most dreadful one is its estrogenic side effect. bcuz.. i was willing to add on soy powder with whey protein

By: Robus

Robus — Sat, 17 Jan 2009 01:23:50 +0000

Im taking the KA creatine (Pride-Retaliate) which works fine for me right now. But i noticed that the creatine that im taking comes with some sort of enzyme which suppost to make creatine more absorbant and therefor better, giving more results etc. Do you think this could make KA creatine better then Monohydrate?