What is Creatine
Creatine health benefits
How Creatine works
Recomendation and consideration
Creatine dosages vary according to the age and purposes. For adult, for athletic performance, many different dosing regimens have been used. However, most people use a short-term “loading dose” followed by a long-term maintenance dose. Loading doses are typically 10-35 grams daily for 4-10 days. Maintenance doses are typically 2-9 grams daily.
If you don’t have a choice for the loading phase, you can simply consume 3 to 5 grams daily. It may take 3 to 4 weeks to maximize muscle stores.
Another important thing to note is since creatine pulls water into the muscle cell, you are advised to take it with a glass of water and stay well hydrated throughout the day.
Creatine is usually safe when taken appropriate dose. Otherwise it may have some possible side effects. The adverse effects may include – Weight gain due to water retention (sometimes up to three to five pounds of weight gain in a day due to fluid accumulation if taking high doses), abdominal pain, diarrhea, nausea, cramping, constipation, restlessness.
Due to not having any reliable suggestion, if you are pregnant or breastfeeding, avoid using creatine. It is always a good suggestion for you to consult your physician or healthcare provider before using any medication.