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Creatine: Difference between revisions
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=== Dosage === | === Dosage === | ||
Alternatively, some individuals may opt for a "no-loading protocol" where they take 3-5 grams of creatine per day consistently without a loading phase. This method may take longer to saturate the muscles with creatine but is often preferred for its simplicity and ease of adherence. | The optimal dosage of creatine can vary based on individual factors including body weight, activity level, and the specific goals of supplementation. Below are two common dosing protocols {{#pmid:33557850|pmid33557850}}: | ||
* '''Loading Protocol''': Creatine ‘loading’ is defined as supplementing with oral creatine for 5–7 days with a dosage of 20–25 g/day, often divided into smaller doses throughout the day (e.g., four to five, 5 g servings/day). Creatine ‘loading’ may also be prescribed relative to body mass, for example, 0.3 g/kg/d for 5-7 days (i.e., 21 g/day for a 70 kg individual). The ‘loading’ phase of creatine supplementation is followed by a daily ‘maintenance’ phase often ranging from daily 3–5 g servings/day. As dosages of greater than 10 grams may potentially lead to gastrointestinal distress (i.e., diarrhea), a 'loading' phase of 10 g/day may be considerd. | |||
* '''Non-Loading Protocol''': Alternatively, some individuals may opt for a "no-loading protocol" where they take 3-5 grams of creatine per day consistently without a loading phase. This method may take longer to saturate the muscles with creatine but is often preferred for its simplicity and ease of adherence. For example, creatine accumulation in muscle was similar (~20% increase) after participants consumed 3 g/day for 28 days or 20 g/day for 6 days. | |||
Determination of which creatine supplementation protocol is preferred may depend on the goal of the individual. For instance, if an individual is hoping to maximize the ergogenic potential in a very short period of time (< 30 days), adopting the creatine ‘loading’ protocol may be advised. However, if an individual is planning to ingest creatine over an extended period of time (> 30 days), or if avoiding potential weight gain which can sometimes occur during creatine ‘loading’, the creatine non-loading protocol would be a viable option. | |||
The recommended dosage may also vary depending on the form of creatine being used. For example, other forms of creatine like Creatine Hydrochloride (HCL) or Creatine Ethyl Ester (CEE) might require different dosages compared to Creatine Monohydrate. | The recommended dosage may also vary depending on the form of creatine being used. For example, other forms of creatine like Creatine Hydrochloride (HCL) or Creatine Ethyl Ester (CEE) might require different dosages compared to Creatine Monohydrate. | ||