It should me mentioned in advance that there are many different opinions about the intake of creatine. This is because each person reacts differently on the intake of creatine because there is a limit above which the body can not absorb more creatine. Sportives with a low level of creatine will realize a high increasement whereas sportives with a medium or high creatine level do not realize as much. So everybody will find one's ideal dose which, however, should not be so much different than the indicated below.
Intake recommendation: During the first 5 days maximum 4times per day each time 5g creatine monohydrate. In the following time for 4-6 weeks each time 2-3g per day. The single portions should not be more than 5g. Otherwise some parts of the creatine will not be absorbed by the body. The intake of creatine should be combined with drinking juice (most optimally grape juice). After the cure there should be an intermission of 6-8 weeks before starting a new creatine cure. So there can be guaranted that the body intern production of creatine will be regulated.
cautionary advice: During the creatine cure the drinking of much water plays an important role. per gram of creatine it should optimally be 0,1l of liquids. One should avoid the consumption of alcohol and caffeine if possible for it would minimize the efforts due to the dehydration effect.
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