This is very controversial subject as there are researchers like Greenhaff, et al (1993), who have demonstrated that’s beneficial to load, and others who have shown no benefit. In addition to this, loading has only been studied with basic creatine monohydrate. Several manufacturers now produce more advanced creatine blends like Warrior Cyclic, Warrior Creatine, or Pure Creatine Gluconate that require no loading. Di-Creatine Malate is Creatine with Malic acid and is designed as a well absorbing Creatine supplement. This yields 87% Creatine by weight and is a superb supplement.

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Creatine loading is when you take a high dose of creatine for the first few days, then follow this with a maintenance dose for a few weeks after (or as long as your creatine cycle lasts). Some studies have shown that this achieves a higher concentration of muscle creatine then by simply taking a maintenance dose alone (Greenhaff, et al 1993). There are a number of loading regimens, but the following one seems to be optimal and most cost effective: Creapure should be used as part of a balanced and varied diet. Do not exceed the recommended dose. Store out of reach of children. Please consult your doctor prior to use if you have a medical condition. Not recommended for pregnant or lactating women. Although creatine is a safe supplement, we do not recommend it below the age of 18 as there is usually so much that can be done in terms of optimising diet, training and rest at that time. The most important supplement is probably protein powder to ensure you’re taking in enough protein from quality sources, to ensure recovery between workouts is optimal.A small amount of alcohol whilst using creatine is ok, as long as it is kept to weekends or limited in quantity. Alcohol is a mild diuretic at higher intakes, so it will counter some of the benefits of creatine supplementation as whilst the creatine is super-hydrating your muscle cells, the alcohol would be working to dehydrate them! What are the side effects of creatine? Creatine increases physical performance in successive bursts of short-term, high intensity exercise when taken a dose of 3g per day. However, some of this weight gain is from an increase in muscle tissue (not just water) due to the positive effects of creatine on growth. Studies have shown that creatine supplemented subjects significantly gained more lean body mass than non-creatine supplemented individuals, but total body water was no different from before and after the study (Kreider; et al 1995; 1996). You should notice the muscle size gains from creatine fairly rapidly, most of them occurring within the first month of use. What is creatine loading and should I do it?

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You should notice an increase in weight during the first 4-9 days. Your muscles should also feel fuller, with the lifts you did the week before feeling slightly easier to complete. Most size and strength gains from creatine supplements come within the first month of use (Kreider; et al 1995). Reduce alcohol whilst on cycle! On workout days, you can benefit from adding 5g of creatine to a high carbohydrate drink, such as fruit juice or a high carb recovery shake. In our opinion, there is no easy answer to this as personally we have found that everyone in the office tends to prefer a different product. This may be due to individual differences between users, and so the best course of action is to try the supplement that appeals most to you. In short, very few. Creatine monohydrate has been shown in numerous studies to be very safe, even in large quantities (Robinson, et al 2000). However, some side effects you may notice are: Pure Creatine Monohydrate Tablets should be used as part of a balanced and varied diet. Do not exceed the recommended dose. Store out of reach of children. Please consult your doctor prior to use if you have a medical condition. Not recommended for pregnant or lactating women.Take 5g per day (1 scoop) first thing in the morning with a glass of water. You could add this 5g serving into your pre-workout or intra-workout if you prefer. Warrior Creatine is micronised and requires no loading phase, just take 1 x 5g scoop every day. Each tub using the above protocol will support your muscle gains.