Creatine qualms!

CaseRat
CaseRat Posts: 377 Member
in Food and Nutrition
So, I've got my hands on some creatine and crumbling under the massive amounts of information out there...

Is it necessary to do 'loading' with 20g creatine monohydrate/day for 5 days and then go to the maintenance of 5g/day?

Anyone with personal experience?

(Currently bulking, eating 3,200-3,400cals a day with 50% carbs, 30% protein 20% fat. I lift heavy every second day alternating with back/bi's, legs/shoulders and triceps/chest)

Replies

  • CaseRat
    CaseRat Posts: 377 Member
    Buuump.
  • ArjanDougan
    ArjanDougan Posts: 5 Member
    As creatine monohyrdate is poorly absorbed by the body a loading phase as you mentioned of 20-25g per day (In 5g serves spread throughout the day, preferrably with meals) for 5-7 days generally will saturate your muslcles with it the quickest.

    You would then go on to a maintenance dose of 5g a day to make up for the amount that is used/degrades each day.

    It's not neccesary nto follow this protocol, you could do smaller amounts per day but it would take a lot longer to reach maximum creatine stores in the muscles.

    Creatine is best taken with a form of simple carbohydrate to aid partioning and absorprtion

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