Creatine Monohydrate dosage stages?

Question

Can anyone tell me what the correct dosage of Creatine Monohydrate is for the Loading and Maintanence stages and HOW LONG the stages last ?? I think that it varies depending on weight, I am 155lbs. Is it best to do a dose just before or after a workout ? I know that it should be divided into a few doses during the loading phase, but is it necessary to divide doses during the maintanence ? because I know that the doses are much less then

Answer 1

Yes, 5 grams before your workout and 5 grams after your workout is typically recommended. Plus the additional amount you need during the loading phase.

But the latest research suggests cycling 3 days on, 3 days off and skip the loading phase entirely. See:
http://www.ast-ss.com/articles/article.asp?AID=243

Answer 2

The primary chance of creatine supplementation is dehydration. The chance of dehydration can also be have shyed away from via consuming water in extra whilst taking creatine dietary supplements. Dehydration can reason cramping, fatigue, weak spot and complications. If supplemental creatine isn't absorbed via your muscular tissues, it could possibly reason water retention and bloating. Do no longer take creatine dietary supplements with out your general practitioner's supervision if you're presently taking therapy or receiving medication for a clinical situation. There is not a concrete advice for a way a lot water to eat with creatine. Many complement brands endorse another sixty four ounces. of water every day on best of your common water consumption. The Mayo Clinic recommends that every day water consumption be no less than three liters for guys and a couple of.two liters for females. Some clinical situation, reminiscent of kidney and center disorder, Creatine is an animo acid that assists the frame in delivering cells, exceptionally muscle cells, power, consistent with the textual content "Contemporary Nutrition." Creatine is evidently produced within the liver, however a man-made variant can be taken as a dietary complement. Typically, bodybuilders and athletes will upload creatine to their their pre-exercise or submit-exercise shakes to be able to construct larger muscle groups, notes Frances Sizer within the textual content "Nutrition: Concepts and Controversies." When used on this approach, a creatine powder, which can also be bought at many diet and wellbeing meals shops, is used. Pour your preferred quantity of protein shake combine right into a blender. Add milk or water to the protein shake combine consistent with the kit instructions. Add one serving of creatine powder to the blender. The quantity of 1 serving of creatine powder will fluctuate via manufacturer, so learn your kit's label to verify the volume of 1 serving. Secure the lid to the blender. Plug within the blender and switch it directly to the preferred pace till the protein shake is completely combined. Turn off and unplug the blender. Remove the lid from the blender and pour your protein shake with creatine into a pitcher to revel in.