Amino Acids - Creatine - Optimal Absorption

The most absorbable form of creatine is L-Creatine, which is the most natural source. If supplementing, the recommended dosage is 500mg daily. This value will increase based on your athletic requirements.

There are two stages to this strategy: loading and maintenance. Loading occurs over five to seven days. Total daily dosage is 20g, divided into four 5g servings. This process saturates ("loads") the muscles. For best absorption, consume creatine with fruits juices. Use grape juice for the best results. For the maintenance stage, recommended dosage is 2g daily.

Some people and athletes cycle creatine; going off it for several weeks, then reloading. For best results, take creatine before or after your work outs.