Daily Dose Guide Your Progressive One-Stop Guide to Daily Dosage

Creatine Dosage

Daily Dose of Creatine: 20g for first 5 days, then 5g

Supplementing with Creatine

You can get as much as 2.5g of Creatine in your body just by eating a pound of Herring.
Photo Credit: http://www.flickr.com/photos/42842042@N08/

Creatine has been widely studied for its effects in increasing muscle mass and thus is used by many bodybuilders and casual gym-goers alike. This substance should only be used in the stated dosage if you are regularly going to the gym and looking to build muscle, however, I believe everyone should have these goals as resistance training is imperative to optimal health. If being healthy by way of gaining muscle is not incentive enough, check out the following article from WebMD, citing research that points to creatine’s ability to boost brain performance: http://www.webmd.com/alzheimers/news/20030813/creatine-may-boost-brain-performance.

Creatine

When beginning to use creatine, you may want to engage in what is called “loading.” This is where you saturate your muscles with creatine through an initial daily dose of 20g and after 5 days finally switch to a daily dose of 5g. This loading dose should be spaced out over the duration of a day so that no more than 5g is taken at a time. Also remember to plan for breaks in creatine use every month or so to let the body function without it in your bloodstream. The best time to take creatine is before and after a workout and, on non-gym days, in the morning upon wakening. There are a few types of creatine, but creatine monohydrate is the most extensively studied.

References

  • Manjarrez-Montes de Oca R, Farfán-González F, Camarillo-Romero S, Tlatempa-Sotelo P, Francisco-Argüelles C, Kormanowski A, González-Gallego J, Alvear-Ordenes I. Effects of creatine supplementation in taekwondo practitioners. Nutr Hosp. 2013 Mar-Apr;28(2):391-9. PMID: 23822690.
  • Aljaloud SO, Ibrahim SA. Use of Dietary Supplements among Professional Athletes in Saudi Arabia. J Nutr Metab. 2013;2013:245349. PMID: 23762541.
  • Camic CL, Housh TJ, Zuniga JM, Traylor DA, Bergstrom HC, Schmidt RJ, Johnson GO, Housh DJ. THE EFFECTS OF POLYETHYLENE GLYCOSYLATED CREATINE SUPPLEMENTATION ON ANAEROBIC PERFORMANCE MEASURES AND BODY COMPOSITION. J Strength Cond Res. 2013 Jul 26. PMID: 23897021.

One Comment

  1. Pingback: Knowing your Dose | Supplement Judge

Add a Daily Dose Anecdote

You must be logged in to post a comment.

You might also like the guide to:close