How many grams of creatine to take a day?!
Question: i looked online and there is creatine supplement that 102 servings per container.. a serving is 5 grams....
the box suggests 1-3 servings per day after loading phase.. i definetly do not want to take 3 servings (15 grams) a day... should i take 1 serving (5grams) or 2 (10 grams) a day?
any experiences or advice is appreciated ...
Answers: i looked online and there is creatine supplement that 102 servings per container.. a serving is 5 grams....
the box suggests 1-3 servings per day after loading phase.. i definetly do not want to take 3 servings (15 grams) a day... should i take 1 serving (5grams) or 2 (10 grams) a day?
any experiences or advice is appreciated ...
For the first 5 days, you need to supplement 20g a day, so you should take in about 23g, because monohydrate is not absorbed at 100%. After the first week you can cut down to 7g a day. Creatine phosphate has been proven to increase ATP levels in muscle fibers, ATP is responisble for short bursts of energy(i.e. weightlifting). Endurance athletes have shown no considerable gain from creatine supplementation. Hope this helps, feel free to email me with any further questions. I enjoy answering questions in my field of research.
Chris
M.S.,C.S.C.S.