by Pierre Dahl (nutritionist at NSTC in Stockholm, Sweden) and professor Hultman (at Huddinge Hospital in Stockholm, Sweden)Recommendations:BodyweightPhase 1 (loading)Phase 2 (maintenance)days 1-4days 5 and on65-74kg 143-163lbs10g per day (2x5g per day)3g per day75-84kg 165-185lbs15g per day (2x7.5g per day)4g per day85-95kg 187-209lbs20g per day (2x10 per day)5g per day[NSTC mentioned above is an abbreviation for Nutrition and Soft Tissue Center.]Note: it is discouraged to use caffeine while on creatine; while creatine makes your muscles hold water, caffeine will do the opposite, thereby reducing the effects of the creatine intake. * Don't mix creatine with citrus juice. Orange, grapefruit, cranberry, in fact, most fruit juices have been most recently found to neutralize the activity of creatine monohydrate. The reason is the waste product creatine develops. A lot of you put creatine on your tongue and drink it down with grapefruit juice. If you have taken creatine this way in the past, stop it now! You are not getting creatine, you're getting waste product.* Do mix creatine monohydrate with warm water--in a glass. This is the only way to ensure you're getting the full benefits of creatine in its dry form. Creatine does not have to dissolve to be effective.* Do be sure to drink a full eight ounce glass of good water 8 times a day. Creatine pulls water from other parts of the body to perform its work in cell volumization of the muscle. This is what makes the muscle larger and firmer. Replenish your H2O! My opinion is you should not waste your money on creatine or any other supplement product. Your body is the product of millions of years of evolution and everything you need to make it strong and healthy has been provided for you by God and nature in so-called healthy "regular food". There truly is no need to take supplements of any kind. If you really think creatine is going to give your workouts an extra boost, eat a serving ...
