The Safe, Effective Supplement That Can Improve Your Body and Brain
The Art of Manliness
Dosing Creatine: Balance is Key for Optimal Benefits
When supplementing with creatine, a typical daily dose of around five grams is recommended for most individuals, while a loading phase of 20 grams per day for five to seven days is suggested primarily for athletes to quickly saturate muscle stores. However, this loading phase may lead to unwanted side effects such as weight gain, bloating, or gastrointestinal irritation due to creatine's osmotic properties, which can draw water into cells. For a more gradual approach, taking three to five grams daily can effectively saturate muscles in 15 to 20 days. Individual dosing can also be calculated based on body weight, with a recommendation of 0.1 grams per kilogram. It is advisable to not take less than one gram in a single serving to ensure sufficient absorption. Daily intake is considered safe, and dividing doses throughout the day can enhance convenience and effectiveness. A practical regimen could include taking part of the dosage in the morning and during workouts, making it easier to integrate into daily routines.
