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Our own Creatine Monohydrate
(’Back to Basics’ Method)
1 serve = 1 teaspoon of Creatine Monohydrate and 2 teaspoons of Glucose Powder mixed in water. A very sweet juice (such as grape juice) can be used with or instead of glucose and water.
Creatine should be taken in a cycle and there are 3 phases to the cycle:
Loading Phase: Take 4 serves per day for the first 5 days. On training days take one of these half an hour before training and one serve straight after training.
Maintenance Phase: On training days take 1 serve half an hour before training and one serve straight after training. On non training days take 1 serve per day. Continue the maintenance phase until a total of 500 grams of creatine have been taken.
Rest Phase: After completing the maintenance phase (6 – 8 weeks) take no creatine for 4 – 6 weeks. After the rest phase the whole cycle can be repeated if desired.
Taking Creatine Monohydrate should result in increased levels of explosive strength and stamina enabling greater training output and muscle fibre stimulation.
This will help provide increased gains in lean muscle mass.
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