What Is the Recommended Dosage for Creatine Supplementation?

Question

I’m just beginning to use creatine. How much creatine should an athlete take in a day?

Answer 1

Before, creatine loading dosage of 20 to 25 grams for a period of 5 to 7 days was usually recommended. More recent studies however have shown that such a high loading dose is unnecessary. It has been demonstrated that a low daily dose of about 5 grams of an active supplement is sufficient to maintain elevated creatine levels within the muscles.

Comments

Looks like your spoon is the same as mine. In that case one full spoon is actually 10g!
The instructions are a bit misleading as it says take one spoon (5g). However, if you look closely, there is a 5g line at half the spoon height! Also used a scale and a full one is indeed 9-10 grams!

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I’ve taken creatine for years on the bike and in the gym.  But I’ve only used it pre-workout or pre-ride.  & never more than 1/2 gram.  Because it makes me feel funny.  Hard to describe. Like I have increase anxiety if I take 5 grams. But the small amount does help my performance.  I stay on the bike longer and lift more weight.  Hills are easier.  I’m 72 years old.

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I took creatine before for weight lifting, I wasn't cycling then. I did like it though and it didn't give me any issues. I probably wouldn't buy it again unless I really needed peak performance but for a recreational rider like myself I don't think it's needed.

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The loading phase is not necessary but it helps you get to full saturation quicker. So you results are pretty void because at 5g a days it would take you a minimum of 4 weeks to reach full saturation. If you did a loading phase you would reach full saturation in about 7 days and only then would you see the true benefits

It’s also worth noting that about 25% of the population are non responders to creatine

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Take HCL tablets no bloating then ive taken it for years definitely improves power.