What Are The Recommended Creatine Monohydrate Dosages?
Excellent results have observed when taking creatine monohydrate in two ways. Creatine loading: Creatine loading works saturating the muscles with creatine in the first 5-7 days and then maintaining the creatine levels in the following weeks. So in the first 5-7 days, 20g of creatine monohydrate is taken (4 x 5g servings) with a non-acidic fruit juice or dextrose. The dosage is then reduced to 5-10g per day taken post workout and before bed. • Gradual approach: The gradual approach skips the loading phase and moves straight on to taking 5-10g per day. Both of these methods have been proven to be effective, so it’s down to personal preference. A simple carbohydrate taken with creatine monohydrate is known to greatly enhance the absorption of creatine. According to Green et al. (American Journal of Physiology), ingesting a carbohydrate solution (sugars) with creatine promotes a 60 percent greater increase in total creatine concentrations in the muscle, compared with taking creatine alone
