If this brings greater returns, you are a lucky guy for whom creatine is a genetic-gift. 5g in 2 divided doses, one pre-workout and one post-workoutĬool tip: If creatine brings you excellent results, I suggest you reload after 6 to 8 weeks.20g of creatine in 2 divided doses for 6 days.10 g of creatine in 2 divided doses for 2 weeks OR.But if you are new to creatine, go for loading phase. Here's my tip: If you have loaded creatine before, try the maintenance doses only. In fact using 3-5 g creatine has shown similar rise in creatine levels after 30 days as loading with 20g over 6 days.īoth asks for a 3-5 g of maintenance dose or the creatine levels fall off. Loading is a long held belief by bodybuilders and strength trainers to be the most effective strategy and there is research to prove it.īut off late studies show that loading may not be more beneficial in the long run when compared to non-loading. That's the power of creatine.īut in the process you lose your stores, hence a post workout creatine dose to replenish the lost stores is essential. When you hit the gym with fully loaded muscles, you get instant energy. Overloading at this point will simply result in removal via kidneys, so we need a slow loading phase, followed by maintenance phase. Loading helps saturate the muscles with creatine. Supplements are taken in higher quantities during the loading phase and then in smaller doses during maintenance phase. A loading supplement is the one that is used in such a way as to gradually increase its level in the body to super-saturate the muscle cells.Īpart from creatine, beta-alanine is used as a loading supplement. Research involving athletes has shown that a weeklong loading period of 25 grams of creatine per day followed by a 5 gram per day maintenance dose for the remainder of training can result in a larger total creatine pool in the muscles and more rapid regeneration between workouts.
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