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Creatine: Difference between revisions
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=== Dosage === | === Dosage === | ||
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}}: | 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 for creatine monohydrate {{#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. | * '''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. | ||