Quote[/b] ]In summary, based on creatine pharmacokinetics, a supplementation regimen integrated by a loading phase of 20 g/d (four times 5g) for 2 days and a maintenance dose of 3–5 g/d thereafter may be proposed. During the first day of the loading phase, creatine must be ingested in conjunction
with simple carbohydrates (500ml containing 90–100g of simple carbohydrates), whereas on the second day, creatine could be ingested in conjunction with 40–50g of simple carbohydrates and 50g protein. The maintenance dose can be of 3–5g creatine in conjunction with simple carbohydrates. Carbohydrate beverage administration should be ideally
ingested after 30 minutes of creatine ingestion to produce peak creatine and insulin concentrations at similar time points in order to stimulate muscle creatine accumulation. We hypothesise that this kind of creatine administration increases muscle TCr content at least as rapidly as with classical
creatine administration but without creatine and Crn spillover in the serumand urine. The ergogenic effect of this creatine supplementation is the object of further discussion.