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Do not exceed 5,000 mg per serving. For maintenance, take 1 serving (5,000 mg) immediately after training." ... Most creatine companies recommend taking between 20 to 30g a day to creatine load ...
After the 5–7 day loading phase, muscle creatine stores are fully saturated and supplementation only needs to cover the amount of creatine broken down per day. This maintenance dose was originally reported to be around 2–3 g/day (or 0.03 g/kg/day), [20] however, some studies have suggested 3–5 g/day maintenance dose to maintain saturated ...
Creatine Dosage and The Best Type to Take. You can quickly max out your creatine levels in about a week by taking 20 grams per day, split into 5 grams, four times a day for about five to seven ...
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Scientific studies have shown that creatine supplementation can increase the consumer's strength, [23] energy during performance, [24] muscle mass, and recovery times after exercise. In addition, recent studies have also shown that creatine improves brain function. [25] and reduces mental fatigue. [26]
Our bodies create about one to two grams per day. Supplements can increase creatine levels up to 40 percent in athletes, says Iafelice. Creatine supplementation has been shown to gain better ...