Creatine is widely available on the sports nutrition market. This substance is of natural origin, but it is difficult for athletes to get the right amount of the substance with regular foods. For this reason, there is interest in creatine supplements (how many grams of the substance are in a teaspoon, how to measure it correctly, etc.).
See also:
How to take creatine monohydrate powder
Let's consider the rules for using the supplement, what is best to combine with it, and the nuances of using products from different brands.
In this article we will look at the features of creatine dosage and the use of various measures to obtain the optimal portion of the product for an athlete. Practical tips will help you easily and correctly measure the supplement in powder form.
How to measure the required amount of supplement
At first, when making creatine in the form of sports supplements, a fairly coarse powder was used. Due to undeveloped technologies, the substance could not undergo sufficient purification. Small particles stuck together and formed quite large lumps. Under such conditions, dosing the monohydrate became significantly more difficult. But even then, athletes used teaspoons to calculate the dose.
Modern creatine undergoes a high-quality purification system and is characterized by the form of the finest powder. It does not form lumps or compactions under proper storage conditions.
The most popular types of creatine powder on IHERB:
Optimum Nutrition, Creatine Fine, Unflavored Powder, 5,000 mg, 10.5 oz (300 g)
Price – ₽782.79
Buy from a partner
Muscletech, Essential Series, Platinum 100% Creatine, Unflavored, 14.11 oz (400 g)
Price – ₽642.19
Buy from a partner
In the absence of home scales and other devices, manufacturers advise using a teaspoon. Using it, you can separate approximately 5 g of powder, which is enough for one standard dose. With the classic scheme, the athlete will need one teaspoon of the product per day, and during loading - about 4-5 spoons.
Be sure to check out:
Gallery image with caption: Creatine: properties of the supplement and its importance in sports nutrition Gallery image with caption: Shelf life and storage of creatine Gallery image with caption: Is it possible to mix BCAA with creatine and what can this lead to Gallery image with caption: Creatine and protein: rules for joint admission
How and when to take creatine?
To work effectively, the substance must get into the muscle tissue as quickly as possible.
And the body absorbs creatine best when insulin levels rise to maximum. For example, immediately after waking up, after eating sweet foods, or an hour after training. Creatine-based supplements can be mixed with gainers, protein shakes, and other amino acids. You can achieve maximum digestibility by combining it with high-carbohydrate foods: fruit juices, cocktails, sweets.
It is worth noting that some sports nutrition manufacturers have developed special creatine supplements with a transport system that are absorbed by the body almost instantly.
Teaspoon and other measures that can be used for dosing
| Measurement option | Nuances |
| Tea spoon | A teaspoon (without a slide) can contain approximately 5 g of product. A heaping set can add up to 2 additional grams of powder, which will lead to incorrect use of the supplement. |
| Kitchen scales | Only an accurate device with an error of no more than 0.5-1 g is suitable. When weighing, you should first check the weight of the container and pour the product only after it has been fixed. |
| Measuring spoon | Similar tools can be found in sports nutrition jars in powder form. Also, special spoons from the bread baking set are suitable for measuring (see notes on volume). The measure is filled to the brim without a slide. |
Note! In practice, you can use other measuring containers, the volume of which you know exactly. Having an accurate measurement will allow you to quickly get the required portion of the product.
Steady Creatine Supplementation
Sports medicine does not stand still. Recent studies have proven that the loading phase is not necessary and give preference to a uniform intake of creatine.
This method is more economically justified and has the same efficiency of creatine accumulation in muscles, due to the ability of our body to accumulate the required amount of this substance.
Take 5 grams of creatine daily. The course of admission can be different - 1 month of admission and 1 month of rest or 2 months of admission and 1 month of rest, depending on your training plan and goals.
It is worth saying that doses of creatine less than 2.5 g (0.03 g per kg of body weight) do not lead to any effects. Therefore, pay special attention to the dosage if you take creatine capsules. Manufacturers often make the active substance content insufficient.
Consume creatine on training days shortly before training to increase strength endurance and after training, when your blood circulation is accelerated, to accelerate glycogen synthesis. On rest days - at any time.
Do all powders weigh the same?
The weight of the powder product directly depends on the size of the fraction, i.e. grinding the substance. High-quality creatine options are made in the form of a fine powder with a uniform structure. Based on this, all manufacturers who adhere to high manufacturing standards will have similar product weights in the same volume.
Low-quality additives that have not been thoroughly cleaned may clump and cake during use. It is difficult to take such a product evenly and accurately measure the portion.
Also, the presence of additional ingredients in the composition affects the content of pure substance in the same volume. Some manufacturers may add amino acids, carbohydrates, sugar, flavors and other components to the monohydrate for better absorption and taste. The percentage of such substances in the composition will regulate the serving size that the athlete needs for one use.
Creatine: How to Take for Maximum Absorption
Creatine should be taken with plenty of liquid (a glass of water) in order to speed up its transport and reduce the dehydration effect. Do not dissolve creatine with boiling water - the molecules of this substance will collapse under the influence of high temperatures.
Insulin is designed to improve the delivery of creatine to muscles. In order for the pancreas to begin its work producing this hormone, you need to eat simple carbohydrates.
Thus, to increase the effectiveness of taking creatine, it is worth consuming it with a sweet drink (grape juice, for example) or with a spoonful of honey or sugar dissolved in a glass of creatine. After this, you can eat some sweet fruit - banana, prunes, dates, etc.
Significantly improves the transport of creatine into muscles when used together with fast protein. This is justified in the post-workout period if you want to close the “protein-carbohydrate window”. Take creatine by mixing it with a protein shake.
2) WHAT KIND OF CREATINE SHOULD I TAKE?
Despite all the tricks of marketers (they say that one form of creatine is better than another), scientific studies have proven that the type of creatine does not matter and does not affect its effectiveness.
“All statements that one or another form of creatine is more ... or, conversely, less effective in its effect on physical performance should be considered scientifically unsubstantiated”
It follows that Creatine Monohydrate is the most preferred and affordable form of creatine today.
But, there is one exception with a scary name - polyethylene glycosylated creatine. According to a study by the National Medical Laboratory, the only difference between it and Creatine Monohydrate is that this form of creatine requires 75% less to achieve the same effect. This means that it is more efficiently absorbed by the body. But its price and almost complete absence in sports nutrition stores do not make it a competitor to the familiar Monohydrate.
“If Creatine Monohydrate causes stomach upset (which is extremely rare), we recommend trying a “buffered” form of creatine. For example, Creatine Hydrochloride (HCL)"
how to take creatine, no measuring spoon... What's better to mix with?
creatine is taken in courses of 1-1.5 months, 5-10 (1-2 teaspoons) grams per day with sweet water or juice (since it is a transport, and for absorption you need to raise insulin for good absorption, which is what fast carbohydrates do). although it may retain some water. but if this happens, it will come out at the end of the reception.
Method of use 1 (creatine loading): take 5g of creatine 4 times a day for one week. The so-called loading phase. Next, for 6 weeks, 2-3 g once a day. This is followed by a rest of 2 weeks to a month and the cycle repeats again. Method 2 (taking creatine without loading phase): take 3-5 g from a month to six months. Next is a break from a month. Method 3: a period of weekly loading according to method 1, alternating with a week of rest. At the moment, there is no scientific data on the best way to take creatine. We can definitely say that exceeding the dosage of 20g per day does not significantly increase the effect of creatine. In the case of regular monohydrate, dilute it in juice; combinations of creatine and protein, creatine and gainer are good. The presence of carbohydrates in a solution with creatine facilitates the absorption of the latter. It is possible to use plain cool water. Do not store prepared creatine drinks for more than half an hour, but drink them immediately after preparation. Creatine is not stable in liquid media. This, by the way, explains the lack of ready-made liquid products (so-called liquid creatine) containing creatine (with rare and very dubious exceptions.
How to drink? teaspoon. there is just 5g.
[email protected]: How to dilute creatine monohydrate?
The best intake is this: 2 teaspoons of sugar + 5 grams of creatine (1 teaspoon). On training days, 5g in the morning and 5g after training. On non-training days, only 5 grams in the morning. And so on for a month or a month and a half, then a break of 3-4 weeks.
a heaping tablespoon (15 grams) of sugar. . a heaped teaspoon (5g) of creatine. Take the first 5 days 5 times the remaining days one at a time.
I put a spoonful of creatine in my mouth, washed it down with juice and normas. Or sweet water.
The standard dose is 5 grams for better effect and absorption - you need fast carbohydrates in parallel - juice, sweet water. . water with honey... etc. roughly per glass - 1 spoon... SeregaA Thinker (5926) wrote everything correctly!! ! no “downloads” needed!
Product Questions Creatine Monohydrate (Red Star Labs) 501g
| Alexei 21.03.2019 14:32 | I took the jar to try. On the first day, after one measurement, it seemed that it became difficult to think. On the second day, another person took me for a try, and to my surprise, by the middle of the day, he also began to complain. that he doesn't think well. what does this have to do with? <Ilya Melekhin, sports medicine doctor> 21.03.2019 15:04 It contains only creatine, which is also found in food products. The reaction is doubtful. How is this expressed? |
| Is the question useful? Yes 0 / No 0 | |
| Denis 13.03.2019 12:30 | Should I pause after taking creatine for a month? If yes, how much? <Ilya Melekhin, sports medicine doctor> 13.03.2019 12:49 Worth it. At least 3 weeks |
| Is the question useful? Yes 0 / No 0 | |
| Vadim 5.03.2019 22:56 | I bought it))) there is no membrane, it feels like it was opened before me and there is a terrible smell of acetone <Roman Eremin> 6.03.2019 11:18 Hello! Please forward this information to [email protected] Also indicate in the letter your order number (or the store where you purchased the product) with a brief description of the situation + photo. A specialist will contact you |
| Is the question useful? Yes 0 / No 0 | |
| Daniel 13.02.2019 16:32 | Is this doping? <Ilya Melekhin, sports medicine doctor> 13.02.2019 17:06 No, the product is not prohibited for athletes undergoing doping control |
| Is the question useful? Yes 0 / No 0 | |
| Andrey 3.02.2019 12:31 | How much per day and when should you take creatine? and what is the duration of treatment? <Ilya Melekhin, sports medicine doctor> 3.02.2019 15:29 5 g after training, course 1 month <Andrey> 3.02.2019 19:40 THX!!! |
| Is the question useful? Yes 0 / No 0 | |
| Alexei 3.02.2019 12:15 | Can I take creatine with protein immediately after a workout? and on rest days in the morning on an empty stomach? <Ilya Melekhin, sports medicine doctor> 3.02.2019 15:28 Creatine is best taken immediately after training with BCAAs, protein later <Alexey> 3.02.2019 19:39 Thank you |
| Is the question useful? Yes 0 / No 0 | |
| Makh 6.12.2018 18:02 | Hello, is the loading phase welcome? If yes, please describe it. <Ilya Melekhin, sports medicine doctor> 6.12.2018 19:24 The loading phase is completely optional |
| Is the question useful? Yes 0 / No 0 | |
| Roma 17.10.2018 15:59 | What's the point of taking creatine after a workout and what's the point before? <Ilya Melekhin, sports medicine doctor> 17.10.2018 16:02 Taking creatine after a workout is most effective <Roma> 17.10.2018 17:51 Thank you for your answer, what is the effect, say, if you train in the evening. <Ilya Melekhin, sports medicine doctor> 17.10.2018 18:18 https://sportwiki.to/Creatine#.D0.AD.D1.84.D1.84.D0.B5.D0.BA.D1.82.D1.8B_.D0.BA.D1.80.D0.B5 .D0.B0.D1.82.D0.B8.D0.BD.D0.B0 Effects of creatine |
| Is the question useful? Yes 0 / No 0 | |
| Igor 20.12.2017 13:30 | I bought this creatine and https://www.5lb.ru/catalog/protein/100_pure_whey_protein_multipower_2000.html. Please write how to take these both drugs on training days and on rest days. Thanks in advance! <Ilya Melekhin, sports medicine doctor> 20.12.2017 15:29 Creatine on training days after training, on rest days in the morning, 5 grams. Protein 2-3 servings per day, during the day between meals, after training, and in the evening |
| Is the question useful? Yes 0 / No 0 | |
| Alex1488 24.11.2017 19:43 | Should I also drink once on training days? What is the best time to drink? <Ilya Melekhin, sports medicine doctor> 24.11.2017 23:21 Drink after workout |
| Is the question useful? Yes 0 / No 0 | |
| Artyom 23.10.2017 08:57 | Good day! Please tell me, I previously bought creatine from the manufacturer Power System, now I bought Red Star and the second, unlike the first, has a very strange smell. I bought it a few days ago, the expiration date on the can is stated until November 17, 2017, did it spoil before the expiration date? <Ilya Melekhin, sports medicine doctor> 23.10.2017 09:48 If the period is normal and storage conditions are not violated, there is no need to worry. <Artem> 23.10.2017 14:22 Should the prices in an online store and in a retail store be different? <Maxim Nosov> 23.10.2017 16:13 Good afternoon. Prices in the online store and retail prices differ. <Novel> 18.11.2017 21:57 Also the smell of acetone! I didn't drink! |
| Is the question useful? Yes 0 / No 0 | |
| Uvgeniy 16.10.2017 14:41 | I don’t understand how to use it. Throw in a spoon and wash it down with water? <Ilya Melekhin, sports medicine doctor> 16.10.2017 14:48 Preferably with juice <Uvgeniy> 16.10.2017 14:52 no matter what time, before training? after? and what to drink on rest days? <Ilya Melekhin, sports medicine doctor> 16.10.2017 15:21 It is better to drink creatine after training. On rest days in the morning <Evgeniy> 19.10.2017 15:42 And if the expiration date has expired, can you throw it away immediately? <Ilya Melekhin, sports medicine doctor> 19.10.2017 16:14 There is no need to drink anything past its expiration date. |
| Is the question useful? Yes 0 / No 0 | |
| Michael 3.09.2017 18:42 | Good afternoon I read it in the answer dated 08/5/2017 - <Ilya Melekhin, sports medicine doctor> 08/5/2017 15:13 5 grams after training. Measuring spoon 3 grams. The question arose, how many grams does a scoop contain in this creatine from Red Star, since the seller assured that it is 5 grams??? <Ilya Melekhin, sports medicine doctor> 3.09.2017 19:02 It’s hard for me to say how many grams a measuring spoon is; I haven’t seen it. I know for sure that a teaspoon contains 5 grams. It’s quite possible to measure it with it. |
| Is the question useful? Yes 0 / No 0 | |
| Oleg 28.08.2017 18:05 | Until recently, I considered creatine the most harmless nutritional supplement... But this one is trash!! The valve breaks within an hour after consumption... <Ilya Melekhin, sports medicine doctor> 28.08.2017 21:36 In what dose and at what time and with what do you take it? <Oleg> 28.08.2017 23:54 In the morning (7-30) before training 30 minutes. Immediately after training 9:30. Sometimes there is an isotonic drink left over, I wash it down with it. Creatine did not give others. I took this one on the recommendation of a retail store salesperson because it was “great”... <Oleg> 28.08.2017 23:55 z.y. dose - 2 scoops. <Ilya Melekhin, sports medicine doctor> 29.08.2017 09:41 Take after training and 1 sparingly. |
| Is the question useful? Yes 0 / No 0 | |
| Ilya 23.08.2017 19:35 | On the advice of a store manager, I bought this type of creatine, and later I saw on the packaging that the expiration date was 3 months... What should I do? <Ilya Melekhin, sports medicine doctor> 23.08.2017 21:19 Well, what's the matter? Another 3 months. More than enough <Anton. > 18.09.2017 02:17 What do you mean more than enough?! A kilogram of Creatine is about a year of use! The seller sold me this jar yesterday too. And then it turned out that the shelf life was only 2 months! <Ilya Melekhin, sports medicine doctor> 18.09.2017 09:55 5 g per day, 35 g per week, 140 g per month, 420 g for 3 months. This is if you drink 5 g without a loading phase |
| Is the question useful? Yes 1 / No 0 | |
| Maksimka 21.08.2017 18:02 | How long can you take it? ? <Ilya Melekhin, sports medicine doctor> 21.08.2017 18:11 Course for a month. Then a break of less than 3 weeks <Maximka> 21.08.2017 18:14 OK! Break for a month. And then again, maybe a month? And so all the time? <Ilya Melekhin, sports medicine doctor> 21.08.2017 18:52 Yes, you can repeat the course |
| Is the question useful? Yes 0 / No 0 | |
| Litvin Sergey Andreevich 5.08.2017 15:01 | How to use creatine 2 times a day, one measuring spoon? <Ilya Melekhin, sports medicine doctor> 5.08.2017 15:13 5 g after training. Measuring spoon 3 g. |
| Is the question useful? Yes 1 / No 0 | |
| Alexander 4.08.2017 10:23 | Hello, I’m 16 years old and I take this creatine, but the description says it’s not recommended for people under 18 years old, how can this affect your health, or is there no reason to worry? <Ilya Melekhin, sports medicine doctor> 4.08.2017 11:10 If the dose is chosen correctly and the load is also chosen, it will not affect. |
| Is the question useful? Yes 0 / No 0 | |
| Maksim 1.08.2017 16:47 | Hello, please tell me the measuring spoon for this creatine is small and it says that this spoon contains 3g. creatine, I measured it on the scales and the scales showed me that there wasn’t even a gram of creatine in that spoon. In optimum nutrition there is a different grind and 5g. This is just a heaped teaspoon. This creatine contains only 3g in a heaping teaspoon. How to determine the dosage by grams? Or maybe this creatine has a higher concentration if the measuring spoon is tiny, which is not like 3g. in it. <Dmitry> 1.08.2017 18:24 Use a standard heaped teaspoon = 5 g (daily value) <Dmitry> 1.08.2017 18:24 I drank this way myself, because the nested one is not convenient <Maxim> 2.08.2017 11:37 Thank you! |
| Is the question useful? Yes 0 / No 0 | |
| Novel 30.07.2017 12:14 | Tell me please. Are creatine and glutamine a good tandem? <Ilya Melekhin, sports medicine doctor> 30.07.2017 12:53 The combination is excellent. |
| Is the question useful? Yes 0 / No 0 | |
| Vadim 27.07.2017 17:18 | Hi all!!! How to take creatine correctly, before or after? and what is the proportion? Thank you in advance!!! <Ilya Melekhin, sports medicine doctor> 27.07.2017 17:22 Take 5 g after training. On rest days, 5 g in the morning |
| Is the question useful? Yes 0 / No 0 | |
| Anton 20.07.2017 14:43 | So far the opinion is mixed. Creatine smells very strongly of glue, there was no membrane inside and the lid screws on badly, there is a feeling that it is fake. I've been drinking for a week, I still seem to be alive) 23.07.2017 13:20 I have the same thing. It stinks but it works. <Dmitry > 2.08.2017 00:20 I also smell like glue and the lid is burnt? Can you drink it? <Dmitry> 2.08.2017 10:06 Drink with confidence, working creatine |
| Is the question useful? Yes 1 / No 0 | |
| Seryoga 12.07.2017 12:19 | Hello! Please tell me, should I take creatine for 4 weeks and then take a break for 3 weeks? Is that normal? <Ilya Melekhin, sports medicine doctor> 12.07.2017 13:29 Yes, that's quite normal. <Seryoga> 12.07.2017 16:20 And after a 3-week break, can I continue again? <Ilya Melekhin, sports medicine doctor> 12.07.2017 17:19 Yes, you can still do the course for 1 month <Seryoga> 14.07.2017 02:12 And how many courses of this kind should be done? <Ilya Melekhin, sports medicine doctor> 14.07.2017 06:44 This is individual. Depends on your training and goals in them. <Seryoga> 14.07.2017 08:24 Well, if you drink the course all the time, is it okay? <Ilya Melekhin, sports medicine doctor> 14.07.2017 10:08 No, you don't need to do this <Seryoga> 14.07.2017 11:12 Then how many courses on average do you need to take? <Ilya Melekhin, sports medicine doctor> 14.07.2017 13:46 This is individual. It depends on your training and your goals. But a break after a month of use is needed |
| Is the question useful? Yes 1 / No 0 | |
| Sergey 3.07.2017 11:21 | For a 16-year-old hockey player, is it acceptable to use? <Ilya Melekhin, sports medicine doctor> 3.07.2017 15:03 Quite acceptable <Sergey> 3.07.2017 18:05 What else would you recommend to increase endurance? <Ilya Melekhin, sports medicine doctor> 3.07.2017 22:25 Sports nutrition includes BCAAs, creatine, ecdisthene, glutamine. In general, at 16 years old it is more important to properly structure the training process |
| Is the question useful? Yes 0 / No 0 | |
| Tyson 20.06.2017 22:57 | Should I take it with breakfast or take it separately with breakfast? <Ilya Melekhin, sports medicine doctor> 21.06.2017 08:06 Better before breakfast |
| Is the question useful? Yes 0 / No 0 | |
| Alexander 20.06.2017 09:49 | Good afternoon Please tell me, is it necessary to drink creatine immediately after waking up? Is it possible about an hour and a half after waking up (about 8.20 am) along with breakfast on an empty stomach? <Ilya Melekhin, sports medicine doctor> 20.06.2017 10:40 Yes, it's quite possible <Alexander> 20.06.2017 11:28 Thank you! |
| Is the question useful? Yes 0 / No 0 | |
| Sergey 7.06.2017 15:46 | Hello! Please tell me is it necessary to drink creatine with grape juice or sugar? On training days, it is clear that you can drink along with protein. But on rest days, can you take it in the morning with oatmeal, for example? I mean no fast carbohydrates. <Ilya Melekhin, sports medicine doctor> 7.06.2017 16:12 Any carbohydrate will do <Sergey> 8.06.2017 10:11 Would it be okay to just drink water on an empty stomach in the morning and about an hour later have oatmeal for breakfast? <Ilya Melekhin, sports medicine doctor> 8.06.2017 10:19 No. Carbohydrates are needed directly with creatine. <Sergey> 8.06.2017 12:04 Thanks a lot. |
| Is the question useful? Yes 1 / No 0 | |
| Victor 15.05.2017 03:37 | Hello! So far I have only taken protein. Now I switched to protein and gainer. Please tell me whether it is worth taking this product if you use magnum 8000 gainer with 3g creatine per serving 2 times a day? <Ilya Melekhin, sports medicine doctor> 15.05.2017 08:49 If you are not satisfied with the progress, then taking additional creatine will not be superfluous. <Victor> 15.05.2017 19:31 Thanks for the answer, but won’t an overdose of creatine work like that? Everywhere they talk about 5 grams per day. It turns out that 2 gainer doses is 6 grams + at least one more is already 9 <Ilya Melekhin, sports medicine doctor> 15.05.2017 21:30 It is not necessary to drink the gainer 3 times a day. It all depends on the progress, as I already said, if in your opinion it is weak, then it makes sense to add |
| Is the question useful? Yes 0 / No 0 | |
| Ivan 12.04.2017 23:05 | The website says that you need to take 3 g throughout the day? And what does creatine taste like? <Ilya Melekhin, sports medicine doctor> 13.04.2017 00:54 You can drink 5 grams of creatine after training |
| Is the question useful? Yes 0 / No 0 | |
| Vladimir 13.02.2017 08:13 | Good morning, after training I want to mix sunflower oil, citrulline, glutamine, creatine in a shaker, is all this compatible? <Ilya Melekhin, sports medicine doctor> 13.02.2017 09:31 Yes, quite compatible |
| Is the question useful? Yes 0 / No 0 | |
| Eugene 8.08.2016 17:39 | There is no measuring spoon, 3 grams how to measure? <Ilya Melekhin, sports medicine doctor> 8.08.2016 17:40 5 g teaspoon. 5 g is better after training. |
| Is the question useful? Yes 0 / No 0 | |
| Kirpichnikov Egor Alekseevich 5.08.2016 09:48 | Can I add it with gainer? <Ilya Melekhin, sports medicine doctor> 5.08.2016 09:53 Yes, you can add it to a gainer |
| Is the question useful? Yes 0 / No 0 | |
| Nikita 25.07.2016 22:36 | Why does this creatine completely dissolve in water?! It shouldn't be like that.... 26.07.2016 10:10 This is a micronized form (sometimes granular, does not dissolve) of creatine, these are almost completely dissolved |
| Is the question useful? Yes 1 / No 0 | |
| Sergey 6.01.2016 19:03 | How will it be better to take with pre-workout? Is it possible to mix in a shaker? Bsn pre-workout <Ilya Melekhin, sports medicine doctor> 6.01.2016 21:09 It's best to drink creatine after a workout. <Sergey> 7.01.2016 12:20 How much should you reduce the dose if bsn already contains creatine? <Ilya Melekhin, sports medicine doctor> 7.01.2016 13:12 It all depends on the intensity and severity of your workout. You may not need to reduce it. |
| Is the question useful? Yes 1 / No 0 |
Creatine dosage
Scientific research shows that creatine intake should be at the level of 5g. per day, many will ask, what about a person’s body weight? After all, 5g. for those who weigh 70 and 110 kg. Different things. For people who like to choose a dose more scrupulously, you should know – 0.05g. – normal dose of creatine per 1 kg. weight.
There are 2 initial regimens for using creatine:
• LOADING PHASE – means taking an increased dose in the amount of 20g. per day (more precisely 0.25-0.3 g per 1 kg of weight) for 1 week to saturate muscle tissue with creatine, then use 5 g. daily;
• STANDARD PHASE – taking 5g. per day during the entire period of taking creatine (1.5 months).
The use of these 2 phases is not fundamentally important, the difference is that by using the loading phase, the muscles will reach
saturation limit with creatine in a week, and with the standard phase in 4-6 weeks, but ultimately the effect on muscle growth will be the same.
However, I have met people who claim that it was thanks to the loading phase that muscle growth began, try it yourself and choose the best option for yourself.
Let's move on, don't think the higher the dose, the better, protein intake is over 20-30g. per day does not make sense, our body has a limit for saturating cells with creatine, everything above is not perceived and absorbed, but is simply excreted from the body , and when the body is full it will not take this dose, so do not burden our kidneys and your own wallet with unnecessary work .
