Thread: creatine?

why is loading of creatine suggested.
it was my undertanding that creatin eprovides more energy for muscles and therefore allows a more intense workout.
if this is true, why is it necessary to continuosly take creatine.
I have been taking creatine 1-2 hours before my workout and only on my workout days.
other days i do cardio, and so effectively, i am probably following a zigzag diet, as i eat less on these days, and more on the lifting days.
other people however seem to take creatine regularly and constantly.
can anybody suggest the best way of training with 4 days cardio and 3 days lifting.
I feel that i have two options
1. alternate days of lifting vs aerobic
2. aerobic for four days then three days lifting.

if loading of creatine is advised, then number 2 is better?

How much creatine and when should I take it?

First of all, do not oversupplement!

Secondly, no single creatine dose is right for everyone. The creatine dose you choose depends on your weight, percent body fat, fitness goals, and the type and intensity of training.

Finally, as of yet, creatine doses have not been independently optimized for women, should this be necessary.

Typical doses for pure creatine monohydrate cited in scientific studies range between 2-25 grams per day for an average sized male (70 kilograms/154 pounds). If, however, your particular creatine product contains additives (see Question #4), the recommended serving size would be accordingly greater. Read the label carefully.

As far as creatine is concerned, more isn't necessarily better. The actual amount of creatine monohydrate taken in a single day should not exceed 25 grams for an average framed male. How to accurately choose your creatine dose is described below.