Don’t know how much creatine dose is right for you? In this article I am going to explain what’s the point of creatine and how can you manage your creatine dosage.
Creatine today is a very common nutritional supplement that speeds up the process of gaining muscle mass and improves performance and has other beneficial effects. Creatine can increase the endurance of skeletal muscles.
This is the main reason why people take creatine, but some people incorporate this dietary supplement because of it has also neuroprotective effect.
But What Is Creatine And Why Should You Take It?
Creatine is an amino acid, it replaces the ATP used in muscle work, adenosine 5′-triphosphate, which is responsible for the energy transfer within the cell.
Creatine can be found in the body anyway!
A person with 70 kilograms stores an average of 120 grams of creatine in free and phosphorylated form, ie creatine phosphate. The right creatine dosage allows bodybuilders to increase muscle performance. Most of the creatine in the human body is stored in skeletal muscle. An average person has a daily creatine requirement of 1.6 percent of the body’s creatine.
The amino acid glycine, arginine, and methionine are found in various meats, mainly in fish.
What are the benefits of taking creatine?
Meats are not the only sources to get your amino acids. Let’s be honest, it is almost impossible to eat as much meat as your body needs during an active muscle building period. Especially when you also want to stay healthy and have various delish meals not just for your aims but also for enjoying the journey.
Bodybuilders may also take it as a dietary supplement containing synthetic creatine monohydrate. This amino acid improves muscle performance during a workout and helps to restore the amount of ATP you use during rest. Creatine helps your muscles to recover. Creatine intake helps not only boost up your performance and strength but also muscle growth.
Creatine dosage has short- and long-term supplementation. You should know that both short- and long-term creatine supplementation has been associated with an increase in body weight. Studies shows, that a short-term increase in muscle mass of 0.7-1.6 kg and a long-term increase of 0.8-3 kg.
Is it safe to take creatine?
So, when taking creatine, athletes can work harder and perform better, which increases to their cross-sectional muscles. Athletes have been taking creatine supplements since the 1960s. It is recommended that you take 4-8 grams of creatine daily, this dose should be taken in 4 to 6 hours. You can find my ‘Creatine Dosage Chart’ below.
Application up to two years is considered medically safe. When you stop taking this supplement, your body’s level of creatine returns to baseline after about 4 weeks. As a side effect of taking creatine, the body’s creatine synthesis may decline, but this has not been demonstrated in long-term studies. Research has shown that creatine intake does not cause kidney or liver damage.
It can be taken in the short or long term, at 15 to 30 grams per day, or 0.3 grams per kilogram bodyweight for 5 to 7 days, or 3 grams per day for 28 days. In the latter case, the level of creatine stored in the body increases more slowly. Studies have shown that creatine levels increase most during the first 3-5 days of taking it and that it can be maintained by taking two to five grams daily.
Creatine is recommended to be taken with glucose. If you take a large amount of creatine with glucose at a dose of 20 grams per day, your body’s creatine level will increase by 10 percent compared to taking the amino acid alone.
Insulin enhances the effect of creatine, which is responsible for the absorption of amino acids. The insulin hormone is produced by the pancreas when blood glucose levels rise. Accordingly, it is recommended that you consume 75 grams of simple carbohydrates along with creatine intake, preferably after exercise. Use dextrose to increase insulin levels. Chromium picolinate may also be used to increase the efficacy of insulin.
Creatine Dosage Chart:
First, you need to pick your current weight and then you can see your exact creatine dosage during loading and maintaining periods.
It is very important to use the correct dose of creatine, and finding our which creatine dosage works the best for you. You have to listen and scan your body. I made the chart in kilograms, convert it to your unit if you have to. Feel free to use integers for dosages, just add the nearest amount, 5 grams for ease of dosage without any problem.
Now, you have learnt some useful things about creatine dosage. With this knowledge you probably need a right ‘DIET PLAN’. If you are clueless about what diet should you follow to reach your goals, this is for you! Here you can find all of my diet plans, calorie based on what your goal is. Click here!
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