2023-06-22 08:43:33
Have you ever wondered how to take creatine, what is your ideal daily dose and how long should you take it? in HSN We tell you everything about optimal creatine dosage and its duration, adapting to your individual needs and training goals..
you can make a loading phase or start with the daily dose and constant from the beginning.The differences in creatine intake between men and women are not significant, so both sexes can take the same dose.If you opt for the daily dose, it will not be necessary to take breaks.
What is the recommended dose of creatine per day?
The recommended dose of creatine per day is 3 grams.
This amount is enough to maintain the creatine stores in your muscle mass and continue to obtain its benefits in the long term.
How much creatine to take per kilo of weight
If you are a competitor, and you are looking for a strategy to obtain the maximum benefits of creatine supplementation, for your next event, you can carry out the creatine loading phase.
Creatine loading phase: for 5-7 days you should take a total of 20-25 g/day in fractions.
This will allow you to quickly saturate the creatine reserves in your muscles.
according to your sex
Both men and women can follow the same dosing guidelines.
For how long to take creatine?
The duration of consumption of the creatine supplement, at the indicated daily dose, can be maintained without the need to perform pause cycles.
If you opt for the loading phaseif you must carry out the rest periods: they allow the creatine reserves in the muscles to remain high.
Our recommendation is to directly carry out a constant maintenance phase without interrupting creatine intake, since rest periods have not been shown to improve its efficacy and could even have adverse effects.
Long-term effects of creatine supplementation
In general, creatine is considered a safe supplement when consumed within the recommended doses. Some studies have explored the long-term effects of creatine supplementation on the body, concluding that there are no serious adverse effects on the body associated with its prolonged use.
Where can I get quality creatine supplements?
HSN is the sports nutrition website for athletes looking for quality creatine supplements. Our products are specially formulated for high intensity exercise with quality certified ingredients.
Creatine monohydrate en polvo: created from the union of the amino acids arginine, methionine and glycine. Its effect affects the increase in strength, performance and the increase in muscle mass. Easy to mix and quickly absorbed.
Buy this creatine product in our online store.
Creatina Creapure®: a creatine free of impurities and contaminants, which translates into better results and less chance of side effects.
Creatine with the Creapure seal, for sale at HSNstore.
alkaline creatine: Kre-Alkalyn® benefits include improved absorption and utilization, while reducing fluid retention and stomach upset associated with other forms of creatine.
Alkaline creatine type for sale on our website.
Bibliographic Sources
Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., … & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-6Kreider, R. B. (2003). Effects of creatine supplementation on performance and training adaptations. Molecular and cellular biochemistry, 244(1), 89-94. https://link.springer.com/article/10.1023/A:1022465203458Hultman, E., Söderlund, K., Timmons, J. A., Cederblad, G., & Greenhaff, P. L. (1996). Muscle creatine loading in men. Journal of Applied Physiology, 81(1), 232-237. https://journals.physiology.org/doi/full/10.1152/jappl.1996.81.1.232Persky, A. M., & Brazeau, G. A. (2001). Clinical pharmacology of the dietary supplement creatine monohydrate. Pharmacological Reviews, 53(2), 161-176. https://pharmrev.aspetjournals.org/content/53/2/161.longCooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1), 33. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-33
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