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Most creatine companies recommend taking between 20 to 30g a day to creatine load. One scoop is typically 5g. You'll want to only take one scoop at a time to mitigate potential side effects.
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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 ...
Experts used to recommend a roughly weeklong “loading phase” in which you consume 20 to 25 grams of creatine daily to “saturate” your muscles before dropping to a lower dose.
A new carbo-loading regimen developed by scientists at the University of Western Australia calls for a normal diet with light training until the day before the race. On the day before the race, the athlete performs a very short, extremely high-intensity workout (such as a few minutes of sprinting) then consumes 12 g of carbohydrate per kilogram of lean mass over the next 24 hours.
In pharmacokinetics, a loading dose is an initial higher dose of a drug that may be given at the beginning of a course of treatment before dropping down to a lower maintenance dose. [ 1 ] A loading dose is most useful for drugs that are eliminated from the body relatively slowly, i.e. have a long systemic half-life .