Creatine loading phase
tiarnancliff
Posts: 3 Member
I didn't know what the correct amount and length of a creatine 'loading phase' but at the moment what I've been doing for the last week or so is taking a MyProtein small scoop before and after my gym sessions, also take it before and after rugby Training, is this a sufficient enough loading phase or should I keep going with my 10G a day for a while more?
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Replies
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creatine loading is a myth....they say that u are supposed to take 5g 3x day for 5 days then just pre and postworkout....u really do not need to load....0
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@clutchitalian will I keep going with my normal doses so?0
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https://examine.com/supplements/creatine/
read that. Especially the "how to take" section.
In fact, if you're interested in knowing about supplementation in general - cruise the site.0 -
no ur ok with 5g before and after training....10g already saturated ur muscles.........0
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All you really need is 5g a day of creatine. Don't matter what time you take just try to take it consistently at the same time. I take it 30 min before my workout but it's up to you. 5 grams is about 1 rounded teaspoon. Also drink plenty of water. Hope this helps0
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Creatine loading is majoring in the minors. Just take the recommended dose. But why are you taking it? For recovery? For building mass?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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