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Creatine: Difference between revisions
→Safety and Dosage
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=== Dosage === | === Dosage === | ||
The dosage of creatine can vary based on individual factors including body weight, activity level, and the specific goals of supplementation. However, a common dosing regimen is often referred to as the "loading protocol," which aims to saturate the muscles with creatine in a short period. This typically involves taking 20 grams of creatine per day (split into 4 doses of 5 grams each) for 5-7 days, followed by a "maintenance phase" of 3-5 grams per day thereafter. | |||
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 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. | |||
== Conclusion == | == Conclusion == | ||