Hi, Bex. [img]/forum/images/graemlins/smile.gif[/img]
First, read this.
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My question is, what is the difference between Phosphagen HP and Pro-lab
creatine Monohydrated....well not neccessarily the difference, but which is recommended?
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Use creatine monohydrate.
You don't have to use your body weight to figure out your amounts. Just go ahead and have it according to the general suggested doses.
As I explianed in Teletummy's post, you can load creatine for 5 days and then maintain for 4-6 weeks after that. In the loading phase you should consume 20-25 grams each day, spaced between 4-5 servings. In the maintenance phase you should consume 5-10 grams a day, taking 5g in the morning and 5g post-workout on lifting days, and 5g in the morning only on non-lifting days.
In general, you should cycle off creatine for 2-4 weeks before loading again. Good times to consume it during the loading phase are: breakfast, post-workout, lunch, pre-bed, and one of your other meals in between the aforementioned times if you choose to take 25 g each day (I loaded with 20 grams, so I just took it 4 times per day). With the exception of post-workout, it is ideal to take it on an empty stomach, as that would result in a much better insulin response.