Dosing Protocols

Creatine Absorption: Does Taking It with Carbs or Protein Help?

Research analysis of creatine co-ingestion with carbohydrates and protein. Examines insulin-mediated uptake mechanisms, the Green et al. carbohydrate...

Creatine and Caffeine: Does Caffeine Block Creatine Absorption?

Examining the 1996 Vandenberghe study that sparked the creatine-caffeine debate, subsequent research, mechanism analysis, and practical recommendations...

Creatine Cycling: Is There Any Reason to Cycle On and Off?

Evidence-based analysis of creatine cycling. Examines creatine transporter downregulation concerns, washout study data, continuous vs cycling protocols, and...

Creatine Dosing by Body Weight: The 0.03g/kg/Day Protocol

Evidence-based guide to weight-based creatine dosing. Covers the 0.3g/kg/day loading and 0.03g/kg/day maintenance formulas, practical calculations for...

Creatine Dosing for Older Adults: Adjusted Protocols for 50+

Evidence-based creatine dosing protocols adjusted for adults over 50. Covers age-related considerations, lean mass preservation, cognitive benefits, and...

Creatine Dosing: The Complete Evidence-Based Guide

The definitive guide to creatine dosing protocols. Covers loading, maintenance, body weight dosing, timing, co-ingestion strategies, special populations,...

Creatine for Teenagers: Safety, Dosing, and What Parents Should Know

Research-based review of creatine supplementation in adolescents. Covers safety data in youth populations, position stands from medical and sports...

Creatine for Vegetarians and Vegans: Higher Baseline Response

Vegetarians and vegans have lower baseline creatine stores and show greater response to supplementation. Evidence on cognitive and physical benefits, with...

Creatine Loading Protocol: 20g/Day for 5-7 Days — What the Research Says

Evidence-based review of the creatine loading protocol. Covers the standard 20g/day for 5-7 days approach, muscle saturation data from biopsy studies, GI...

Creatine Maintenance Dose: Why 3-5g/Day Works for Most People

Research-backed analysis of creatine maintenance dosing. Covers the 3-5g/day recommendation, daily creatine turnover rates, body weight considerations, and...

Creatine Timing: Before or After Workout? What the Studies Show

Systematic review of creatine timing research. Examines pre-workout vs post-workout supplementation studies, effect sizes, proposed mechanisms, and the...

First Time Taking Creatine: A Complete Beginner's Protocol

Step-by-step guide for first-time creatine users. Covers choosing monohydrate, loading vs. no-loading, timing, realistic timelines for results, and common...

How Long Does Creatine Take to Work? Timeline by Protocol

Detailed timelines for creatine effects: loading protocol (5-7 days to saturation), no-loading (28 days), performance changes, weight fluctuations, and when...

Should You Take Creatine on Rest Days?

The science behind creatine supplementation on rest days. Why daily intake matters for maintaining muscle saturation, and what happens when you skip days.

Skipping the Loading Phase: 3g/Day Reaches Saturation in 28 Days

Research review of creatine supplementation without a loading phase. Examines the 28-day saturation timeline at 3g/day, practical advantages of skipping the...