3min chapter

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Creatine Myths: Hair Loss, Bloating, Dosing, and More

The Stronger By Science Podcast

CHAPTER

Creatine Dosing Information for Serious Lifters

Five grams a day is already more than sufficient for almost everybody. It takes about a month for creatine levels to go back to baseline after supplementation. The loading phase itself definitely saturates muscle creatine levels. So you do the loading phase you get up to that 150, 160 millimoles per kilogram of dry mass. That's strong evidence that it's sufficient to maintain maximal concentrations.

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