There are two effective and most popular ways to use creatine. The first - rendering. Rendering takes 4-5 days and used 20 to 30 grams per day. After rendering the transition phase to the maintenance phase, during which the dose of 5-15 grams per day in order to ensure a lean startup. Alternatively, a more progressive, spent the rendering phase and immediately used after 5 to 15 grams per day. Muscle creatine is achieved through the completion of 25 to 35 days of dosing and continued no use in the results, so it is recommended to take a break.
It was found that stimulation of insulin secretion with creatine use common carbohydrates (glucose, dextrose) enhances the absorption of creatine and related sports performance. It is therefore recommended to take creatine with high glycemic-index carbohydrates.
Among other things Steenge and colleagues (2000) found that creatine uptake was the same with him and with 50 g protein, 47 g carbohydrates, and only with 96 g of carbohydrates potreniruotiniu drink. So it is safe to use creatine, protein - carbohydrate cocktails.