I'm about to go back on creatine and am thinking about modifying my typical creatine approach. I'm thinking about trying the following approach combined with a low carb diet, so I'll use casein hydrolysate and 4-hydroxyisolueucine as my insulinogenic agents.
The pattern goes like this:
Load for 3 Days
Abstain For 3 Days
Repeat Steps 1 and 2
The daily dose of creatine will range from 15-25 grams/day depending upon the size of the individual. If you weigh over Over 180 pounds, go for 25 grams per day. The are no further details unfortunately from Cribb on this but I think the following is a pretty good dosing strategy:
> 180 pounds - 25 grams
150 - 180 pounds - 20 - 25 grams
140 - 150 pounds - 15 - 20 pounds
< 140 pounds - 15 grams
How To Use Creatine Monohydrate
Take 1 serving 10 mins before your workout
Take 1 serving 10 mins after your workout with your post workout shake
Take 1 more serving within 3 hours of working out
Take 1 or 2 more (if necessary depending on your dosage) throughout the day, morning and/or night.
Note: Creatine needs water to work effectively. So along with every 5 gram dose of Micronized creatine, take 15 to 20 oz of water.
I would only have to do this 3 days a week (4 days off is probably okay)
Mon 20 g creatine
Tue 20 g creatine
Wed 20 g creatine
I do understand though that the science referenced is not fully supportive. This is just a theory. I can’t get the full studies, but the available abstracts do not reference creatine receptor down-regulation and that really is the key to all this.
I’m probably going to do it so I’ll report back as the progess comes.