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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 ...
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 ...
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 ...
Acceptable daily intake or ADI is a measure of the amount of a specific substance (originally applied for a food additive, later also for a residue of a veterinary drug or pesticide) in food or drinking water that can be ingested (orally) daily over a lifetime without an appreciable health risk. [1]
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