Using Creatine to Inhibit Myostatin and Build Muscle
Make an appointment with your physician to determine if you are healthy enough to begin a creatine regimen. Inform your physician of previous kidney or liver problems and adverse reactions to other bodybuilding supplements.
Purchase creatine at a health food store or vitamin shop. Several varieties of creatine---including pure creatine and creatine with additives---are available. The Creatine Information Center recommends pure creatine monohydrate over versions that contain additives. Using the former avoids overloading on additives while trying to get the correct amount of creatine for your body type.
Load your body with creatine for five days, the Creatine Information Center advises, noting that the loading phase is optional. In the loading phase, take 0.3 grams of creatine for every 2.2 pounds of body weight. Do not take all of the creatine at once; take it in equal parts four times daily. For example, if you weigh 180 pounds, take 6 grams four times daily for a total of 24 grams.
Begin your muscle-building exercise regimen. There is no recommended regimen at this time for the optimization of creatine's effects.
To maintain your creatine levels after the loading phase, the Creatine Information Center recommends taking 0.03 gram of creatine for every 2.2 pounds of body weight---essentially one-tenth of your previous dose. Extending the previous example, you would now take 2.4 grams once daily.
Take the maintenance dose once daily after exercising, the center suggests. Continue maintenance doses for one month.
Stop taking creatine for at least one month before repeating the process. This allows your body time to rest.