Biomedical Tidbits

Creatine Uploading May Be Unnecessary

By Will Block

I nformation on the best protocol for creatine use has been scant, but an important new study indicates that the same muscle mass increase may be obtainable without the need to preload with higher amounts. Until now, most studies have indicated that optimal results are obtained when the loading dose is up to 20 g of creatine for 5-6 days, followed by a dose of 2-3 g for four weeks.

However, a recent article published in the British Journal of Sports Medicine reports that 3 g/day for one month works as well. Conducted by Dr. Paul Greenhaff, who has established himself as one of the world’s most knowledgeable creatine researchers, this is good news for several reasons. First, it is easier to comply with a schedule that doesn’t require calculation, and, more important, the benefits of a creatine regimen are now available to those users who have proven sensitive to the larger uploading levels. It also cuts on costs. Several other important conclusions are found in the study, including the idea that when creatine is taken with simple carbohydrates such as fruit or vegetable juice, creatine concentration can be increased 60%. The study also found that when caffeine is taken with creatine, the results of creatine are counteracted.


  1. Greenhaff P. Creatine supplementation: recent developments. Br J Sports Med. 1996;30: 276–281.

Will Block is the publisher and editorial director of Life Enhancement magazine.

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