Dosage and Timing

Creatine is a popular supplement used to improve exercise performance and muscle growth. It's important to understand how to properly take creatine to maximize its benefits. Here's a guide to the dosage and timing of creatine supplementation:

Loading Phase

The loading phase involves taking a higher dose of creatine for a short period to quickly saturate the muscles with creatine. This helps to maximize the benefits of creatine supplementation in a shorter amount of time.
During the loading phase, which typically lasts 5-7 days, it's recommended to take 20 grams of creatine per day, divided into 4 equal doses of 5 grams each.
Taking 5 grams with breakfast, lunch, dinner, and before bed is a common approach.

Maintenance Phase

The maintenance phase, which starts after the loading phase, involves taking a lower dose of creatine to maintain the elevated creatine levels in the muscles achieved during the loading phase. This phase allows for continued benefits of creatine supplementation over a longer period.
For the maintenance phase, taking 3-5 grams of creatine per day at any time is suitable. Some people prefer to take it before or after a workout, but the timing is not as critical as during the loading phase.

It's important to note that individual responses to creatine may vary, so it's recommended to consult with a healthcare professional before starting any new supplement regimen.

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