CREATINE USERS GUIDE Recent studies and reports show that using Creatine with orange juice and other citric juices might destroy the potency of Creatine and may cause stomach upset in some individuals. Poor results are normally caused by this. We recommend mixing your Creatine with either water or grape juice ( not grapefruit juice which is also citric ), this will provide the best effects. Another problem substance is caffeine, high consumers of coffee normally experience little gains while on Creatine. Caffeine actually blocks the absorption of Creatine into muscle cells, we recommend you minimize your Caffeine intake to obtain full benefit from Creatine supplementation. DOSAGE Phase 1 Loading: Start off by taking 5 grams ( heaped teaspoon ) of Creatine 4-6 times daily ( total 20-30 grams ) spread throughout the day for 5-7 days, it does not matter if you take it with or without food. Make sure to take one of your doses after your training session, this is when your body absorbs Creatine the best. An example of a typical Creatine Loading day!! 7:00 am 5 grams Creatine in grape juice before breakfast. 11:00 am 5 grams Creatine in grape juice 3:00 pm 5 grams Creatine in grape juice 7:00 pm 5 grams Creatine in grape juice directly after training Phase 2 Maintenance: Once you have completed your loading phase you need to take a dose which will maintain Creatine pools within your muscles, therefore take 5 grams of creatine twice daily ( total 10 grams ). An example of a typical Creatine Maintenance day!! 7:00 am 5 grams Creatine in grape juice before breakfast 7:00pm 5 grams Creatine in grape juice directly after training Remember natural supplements need to be cycled to prevent the body becoming immune to them ( especially Creatine ), we recommend you perform the maintenance phase for approximately 6 weeks then have a 2 week break. However this is an guide line only, if you are still making good gains at 6 weeks don’t stop taking Creatine. The best indication is when your gains start to plateau, your body is then telling you it’s time for a rest. After your 2 week break start from the loading phase again and repeat as before.

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