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Everything you Need to Know About Creatine with Dr Darren Candow
The Neuro Experience
Dosages and Strategies for Taking Creatine
Let's talk about dosages and the pre-loading phase of creatine. The most popular strategy is the creatine loading phase, where athletes and power individuals take 20 grams a day for five to seven days. While this may seem like a lot, it effectively saturates the muscles and leads to muscle improvements. However, it can cause some temporary side effects like water retention. After the loading phase, the maintenance dose is reduced to two to five grams a day, which is a safe and effective strategy.
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