Have you had good results with creatine?

Creatine cure: Your roadmap for optimal muscle building

Creatine cure: a real silver bullet when it comes to things Muscle building, Mass gain and strength gain.

Creatine is one of the most popular supplements in bodybuilding and Weight training. But also track and field athletes, as well as athletes from Team sports such as football benefit from the use. In addition to the right choice of creatine preparation, Intake, dosage and possible side effects, questions about the creatine cure are often asked. We explain how you can get the most out of your muscles with a creatine cure!

Checklist: Important information for the creatine cure:

  1. Pay attention to the fluid balance! (Drink at least 2-3 liters of water a day)
  2. Avoid caffeine (reduces the effectiveness!)
  3. Refrain from alcohol (reduces the effectiveness!)
  4. Ingestion with fruit juices for quick availability in the organism
  5. Weight gain is possible due to water retention
  6. Additional strength training supports the Muscle building

What successes can be achieved with a creatine cure?

There are numerous studies on the mode of action of creatine that provide clear results, especially with regard to increasing athletic performance. We have the most important successes for you that can be achieved with a creatine cure. We have linked the corresponding studies at the end of the article:

  • Creatine improves performance during maximum strength training
  • Creatine favors muscle fiber adaptations within resistance training
  • Creatine improves maximum strength values ​​on isometric flat bench presses
  • Creatine delays the symptoms of fatigue during intensive endurance training

The formula for success for every top athlete

Anyone who wants to constantly improve their speed and maximum strength values ​​will find the ideal partner in our Creatine. By the way: The white gold is also suitable for constant muscle building and weight gain. We made sure to use only 100% pure creatine monohydrate. Without any artificial additives. Made in Germany. Convince yourself now and bring your training with us to the maximum.

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Creatine cure with loading phase

A loading phase with 20 grams of creatine per day is a great burden for the body. Kidney activity is strained and a sufficient fluid balance is immensely important.
Within a so-called Creatine During the loading phase, a high dosage is used in the first week in order to achieve rapid strength gains. This will be in the first 5 days about 20 grams of creatine, divided into 4 servings of 5 grams each, taken throughout the day. With the Calorie calculator you can also calculate your calorie requirement and optimally adjust your diet.

The ideal time to take it is right after getting up and immediately before and after training. An additional serving can also be taken before going to bed. Within this suggested time window, the muscles and the organism are particularly sensitive and the transport and rapid storage of creatine as Energy source are favored.

On non-training days, the first serving should be taken in the morning on an empty stomach, the remaining servings divided between meals. From the sixth day until the end of the Creatine cure (12 weeks) 3-5 grams of powder taken daily as a maintenance dose. Whether the respective dosages in the form of Creatine capsules or Creatine powder are taken, does not play a role in the effect.

Plan for the creatine regimen with additional loading phase:

Day 1-5:

  • 20 grams of creatine daily
  • 4 servings of 5 grams each
  • After getting up, before and after training, before going to bed

From day 6:

  • 3-5 grams of creatine daily
  • 1 serving daily after training or in the morning


Update:

New studies show that a long-term intake (3g daily) of creatine is harmless.
Since an increased dosage (loading phase with 20g daily) demonstrably does not have an increased effect, a creatine cure with a loading phase is for long-term increase in strength unnecessary.

Possible side effects that can occur with an increased dosage (20g creatine daily) during a creatine cure with loading phase are much less likely with a recommended continuous intake of 3g creatine daily.

Creatine cure without loading phase

Since a loading phase is not necessary, we recommend the creatine cure without loading phase with a continuous consumption of3 grams of creatine daily perform. A cure without a loading phase is much easier to handle because the loading phase is omitted and the Muscle building or maintenance can be the focus.

Plan for creatine cure without loading phase (continuous intake):

Day 1-5:

  • 3-5 grams of creatine daily
  • 1 serving daily after training or in the morning

From day 6:

  • 3-5 grams of creatine daily
  • 1 serving daily after training or in the morning

Advantages and disadvantages of the different creatine cures

Creatine cure with loading phaseCreatine cure -
Continuous consumption without a loading phase
quantityDay 1-5: 20 grams
(4 servings of 5 grams per day)
From day 6: 3-5 grams daily
3-5 grams daily
Period12 weeksUnlimited
Pause after cycle4 weeksUnnecessary
Liquid for ingestionFruit juices
(Apple juice, grape juice, orange juice)
Fruit juices
(Apple juice, grape juice, orange juice)
advantagesNoContinuous increase in strength
disadvantageEventually occurring
Side effects through
the high dose (week 1) no effect during
the break in taking
No

Your opinion is asked, so let's discuss: Have you already had experience with creatine? Which performance improvements were noticeable? Have you been able to build new muscles? We look forward to your comments - be it under the article or on our Facebook channel!

Our tip

Do you want to finally take your training to the next level and improve your strength? Then we also recommend ours free body check. Define your goals, calculate yours BMI and receive individually tailored nutrition and training tips.

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At foodspring, we only use high-quality sources and scientific studies that support our statements in articles. Read our editorial guidelines to learn how we check facts so that our articles are always correct, reliable and trustworthy.
  • Effect of creatine loading on long-term sprint exercise performance and metabolism, at: http://www.ncbi.nlm.nih.gov/pubmed/11323554.

  • The Effects of Low-Dose Creatine Supplementation Versus Creatine Loading in Collegiate Football Players, at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC155521/pdf/attr_36_02_0124.pdf.

  • Improving performance in maximum strength training, at: http://www.ncbi.nlm.nih.gov/pubmed/8760078.

  • Muscle fiber adaptation within resistance training, at: http://www.ncbi.nlm.nih.gov/pubmed/10449017.

  • Improvement of the maximum strength values ​​for isometric flat bench presses, at: http://www.ncbi.nlm.nih.gov/pubmed/12131259.

  • Delaying symptoms of fatigue during intensive endurance training, at: http://www.ncbi.nlm.nih.gov/pubmed/9216554.