Nutri-Sport Supplement Tip: Creatine Timing Fact or Fiction?

One of the most popular questions I receive in-store when dealing with creatine supplementation, is “when should I take it?” My response has always remained the same and now it has been backed by an actual clinical study found here:

Typically, 5g per day is a sufficient dose to enhance endurance, strength, and muscle volume. A lot of supplement companies push a “loading phase” in which you are to run 10g per day for a few weeks. In personal experience and countless customer/professional opinions, it’s really unnecessary and more of a marketing scheme than anything to sell more quantity. Any avid weightlifter will begin to notice the same gains within 30 days whether pre-loaded or not.

Type of creatine that has shown to be the most effective? As always, I prefer to stick to the tried and true monohydrate form. It’s the most researched and proven form while a lot of the others (kre-alkalyn, creatine ethyl ester, creatine HCL) are lacking the data to prove they are any more superior.