Dosing Protocols

Evidence-based loading, maintenance, and timing protocols from peer-reviewed research. 15 articles.

• 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...