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1 How The Creatine Loading Phase Brings Faster Results
https://www.bodybuilding.com/content/do-i-need-to-load-with-creatine.html
When we use the term "creatine loading", we're talking about a higher initial dose of creatine for 5-7 days before a lower "maintenance" dose. Typically, this ...
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2 The Creatine Loading Phase | Is It The Best Way To Gain ...
https://www.myprotein.com/thezone/supplements/the-creatine-loading-phase-is-it-the-best-way-to-gain-muscle/
A typical loading strategy would be to consume 20g creatine a day (5g x4) for 5-7 days.2 This will be enough to ensure your muscle creatine ...
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3 Creatine Loading: How To Do It and Is It Necessary? - Levels
https://levelsprotein.com/blogs/supplements/creatine-loading
100 lb: take 14 grams of creatine per day for a week · 125 lb: take 17 grams of creatine per day for a week · 150 lb: take 20 grams of creatine ...
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4 How To Load Creatine For Faster Muscle and Strength ...
https://fitnessvolt.com/how-to-load-creatine/
Loading creatine typically involves taking a higher initial daily dose such as 20 grams over the span of the first 4-7 days of supplementation ...
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5 So, Do You Really Need a Creatine Loading Phase After All?
https://barbend.com/creatine-loading-phase/
A creatine “loading phase” is exactly what it sounds like. Instead of taking the standard five-gram dosage per day (whether mixed into your ...
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6 Creatine Loading: Is It Safe? The Benefits and Side Effects.
https://www.menshealth.com/nutrition/a28339030/creatine-loading/
Spin your tub of creatine to the back label and you'll likely find language that goes a little like this: “Mix 1 scoop (5,000 mg) in water or ...
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7 Creatine Cycle the Right Way - Progenex
https://www.progenexusa.com/blogs/science/creatine-cycle-the-right-way
The Creatine Cycle: · Loading phase: 1-2 week duration; 10-20g of creatine each day · Maintaining phase: 5-6 week duration; 3-10g each serving; no ...
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8 How to Take Creatine for Muscle Growth (12 Studies)
https://builtwithscience.com/supplements/how-to-use-creatine/
Monohydrate is the most effective (and cheapest) form of creatine, so stick with that. · Take it with adequate protein and carbs and ideally post ...
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9 Creatine Monohydrate - Dosages And Timing - Protein Works
https://www.theproteinworks.com/thelockerroom/creatine-monohydrate-dosages-and-timing/
creatine loading phase how much do i take? ... Loading' is the most common form of supplementation. How do I load Creatine you ask? This entails a ...
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10 Can You Skip the Creatine Loading Phase? - Men's Journal
https://www.mensjournal.com/food-drink/trainer-qa-do-i-need-to-load-creatine/
In terms of how to load creatine, Roussell recommends a standard approach of starting with five grams taken five times a day for the first week of ...
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11 Why and How You Should Take Creatine Monohydrate | Legion
https://legionathletics.com/creatine-monohydrate/
When people take much more than this (20+ grams) at once, though, they can sometimes experience diarrhea. If you're loading creatine, then, it's often best to ...
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12 Creatine Loading – What Is It, Benefits, and Is It Necessary?
https://www.boxrox.com/creatine-loading/
How Much Should You Take During the Loading Phase? ... During the creatine loading phase, an athlete typically consumes around 20 grams of ...
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13 Creatine Loading: A Definitive Guide (LATEST ... - DNA Lean
https://www.dna-lean.co.uk/a/blog/creatine-loading
The creatine loading phase is typically run for 5-7 days whereby a dose of 5 grams of creatine monohydrate is taken 4 times a day (20 grams per ...
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14 Creatine Loading Phase: Is It Necessary & Does It Work?
https://hugesupplements.com/blogs/content/creatine-loading-phase
By taking a loading dose of creatine (20 grams per day) for 5-7 days, you can quickly increase your muscle stores of the compound. After the ...
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15 What is Creatine? (How to Take Creatine) - Nerd Fitness
https://www.nerdfitness.com/blog/what-is-creatine-how-to-start-supplementing-with-creatine/
In fact, the International Society and Sports Nutrition states “Creatine monohydrate is the most effective ergogenic nutritional supplement ...
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16 A Beginner's Guide To Creatine | How To Take Creatine - Bulk
https://www.bulk.com/uk/the-core/beginners-guide-to-creatine/
The creatine loading phase involves taking approximately 20g of creatine per day (4 servings x 5g) for 5-7 days. During the loading phase, you ...
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17 Creatine for Women - What is it & Why You Should Take It
https://www.girlsgonestrong.com/blog/articles/creatine-women/
How much creatine do I need to take? The general and scientific recommendation is to take 3 to 5 grams of creatine per day. There's no need for a loading dose ...
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18 How To Properly Cycle Creatine - PNP Supplements
https://pnpsupplements.com/blogs/training-ground-blog/how-to-properly-cycle-creatine
WHAT IS CREATINE CYCLING? · Loading phase: 1-2 weeks; 10-20g of creatine each day · Maintaining phase: 5-6 weeks; 3-10g each day · Pause phase: 2-4 weeks duration ...
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19 How to cycle creatine | Bulk Nutrients Blog
https://www.bulknutrients.com.au/blog/muscle-building/how-to-cycle-creatine
The most common Creatine Cycle · A loading phase of 5-7 days of 20-30g per day, split into separate doses. · A maintenance phase of 3-5g per day, ...
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20 The Ultimate Creatine Guide For Maximum Muscle Gains
http://simplyshredded.com/creatine-guide.html
Creatine does not need to be cycled. The traditional usage of creatine cycles (1 week loading, 3 weeks maintenance, 1-2 weeks off) is fairly redundant anyways ...
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21 The Best Way To Take Creatine Monohydrate - MuscleHack
https://musclehack.com/the-best-way-to-take-creatine-monohydrate/
Load for 3 Days; Abstain For 3 Days; Repeat Steps 1 and 2 ; > 180 pounds – 25 grams; 150 – 180 pounds – 20 – 25 grams; 140 – 150 pounds – 15 – 20 pounds ; Take 1 ...
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22 How to Take Creatine Without Loading - LIVESTRONG.com
https://www.livestrong.com/article/523467-how-to-take-creatine-without-loading/
Each creatine supplement varies slightly in regards to dosage amounts. For example, some supplement manufacturers may recommend a brief loading phase from about ...
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23 Do I need to load creatine again if I am consuming it after 3-4 ...
https://www.quora.com/Do-I-need-to-load-creatine-again-if-I-am-consuming-it-after-3-4-weeks
For most people 5g of creatine per day is a loading dose since it's greater than the amount normally excreted. 20 or 25g per day just loads faster. If you take ...
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24 What Is Creatine Loading and Is It Necessary? | LADDER
https://ladder.sport/pages/creatine-loading/
To speed up the availability of creatine for use in your workouts, creatine loading calls for taking a higher initial amount of the supplement for a brief ...
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25 Understanding the Creatine Loading Phase - MyFitFuel.in
https://www.myfitfuel.in/mffblog/creatine-loading-phase/
As it is a loading phase, you need to increase your creatine intake by a huge margin. During the loading phase, it is advised that you consume a ...
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26 The Complete Guide to Creatine: Everything You Need to Know
https://www.idealnutrition.com.au/creatine/
How to Take It? ... Creatine is most typically taken in 2 phases: a 'loading' phase of 5 to 7 days, then a 'maintenance' phase of however long you ...
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27 When Should I Take Creatine Monohydrate? - Exercise.com
https://www.exercise.com/learn/how-long-before-a-workout-should-i-take-creatine-monohydrate/
Studies have found it's beneficial to take the powder form of creatine monohydrate before and after a workout. This way, the creatine is available for your ...
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28 Everyone Should Use Creatine - T-Nation
https://www.t-nation.com/supplements/everyone-should-use-creatine/
There are as many creatine-loading schemes as there are grains of creatine on the floor of my supplement pantry, but the best one is also one of ...
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29 How should I take creatine? - Creapure
https://www.creapure.com/en/how-take-creatine
Creatine monohydrate and creatine supplements in general are often offered as a powder that should be dissolved in water or juice. Warm water or tea makes the ...
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30 Here's How Long Creatine Takes to Start Working
https://powerfullifting.com/creatine-length-to-see-results/
Creatine Loading Phase vs Maintenance Phase. One of the best ways to see results from creatine faster is to do a loading phase. A loading phase where you take ...
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31 How to Load, Dose, and Maintain Your Creatine Supplement
https://www.bearbalanced.com/blogs/2nd-blog-group/how-to-load-dose-and-maintain-your-creatine-supplement
One of the most common ways athletes creatine load is to take 20 grams of the supplement daily from anywhere between 5-7 days. Instead of ...
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32 Creatine supplementation with specific view to exercise/sports ...
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/
The creatine supplementation protocol consisted of a weeklong loading period of 25 g/d followed by a 5 g maintenance dose for the remainder of ...
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33 Do You Need To Load Creatine? - Swolverine
https://swolverine.com/blogs/blog/do-you-need-to-load-creatine
Studies have shown that supplementing with 3-5g of creatine monohydrate daily for 28 days, will maximize muscle creatine stores. Therefore, ...
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34 8 Quick Creatine Tips - Fortitude Nutrition Coaching
https://www.fortitudenutritioncoaching.com.au/blog/8-quick-creatine-tips
This means saturating the muscle cells as quickly as possible. Do you need to do a loading phase? For most, no. Just start taking 3-5 grams ...
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35 Creatine: A Primer on Its Benefits and Use - The Art of Manliness
https://www.artofmanliness.com/health-fitness/health/creatine-faq/
With that in mind, companies that sell creatine powder recommend that when you first start taking it, you begin with a “loading phase” that ...
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36 Creatine: loading/unloading and dosing : r/naturalbodybuilding
https://www.reddit.com/r/naturalbodybuilding/comments/9lp4p9/creatine_loadingunloading_and_dosing/
There is no significant difference in the long run with either way you start creatine. If you want to see some muscle gain rapidly, take a dose ...
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37 How to Take Creatine Monohydrate Powder - [Best Way]
https://relentlessgains.com/how-and-when-to-take-creatine-monohydrate/
The goal with supplementing creatine is to saturate your muscle creatine stores. The fastest way to achieve this saturation is to load with a higher dose of ...
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38 Creatine Facts: How and Why You Should Use It
https://www.muscleandfitness.com/supplements/build-muscle/everything-you-ever-wanted-know-about-creatine/
How much creatine you need to take depends upon the form. For creatine monohydrate, research shows that using a loading phase of 5g taken 4-6 times per day ...
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39 Why You Should Be Taking and Loading Creatine ...
https://www.willpowerstrength.com/blog/2020/5/31/why-you-should-be-taking-and-loading-creatine-monohydrate
But, the vast majority of research indicates that Creatine Monohydrate supplementation does not cause these proposed side effects. The only ...
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40 Should You Consume Creatine On The Days You ... - MensXP
https://www.mensxp.com/health/supplements/40278-should-you-consume-creatine-on-the-days-you-aren-rsquo-t-working-out-we-deciphered-the-answer-for-you.html
The only purpose to take creatine on rest days is to keep creatine levels in your muscles elevated. If you are loading creatine, you have to ...
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41 What Happens if You Forget to Take Creatine One Day?
https://www.strengthlog.com/what-happens-if-you-forget-to-take-creatine-for-some-days/
If you do a loading phase of creatine and you take 20 grams per day for 5–6 days, then you will have increased your muscles creatine content by ...
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42 Creatine Loading - Is It Really Necessary? - Stayfitcentral
https://stayfitcentral.com/creatine-loading-is-it-really-necessary/
Get Lasting Results After Creatine Loading · Follow a loading phase by taking 20 grams a day for 5-7 days in divided doses. · Take 5 grams a day ...
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43 Benefits of Creatine for Teen Athletes
https://offseasonathlete.com/benefits-of-creatine-for-teen-athletes/
The loading period is beneficial because it saturates the muscle to its upper limit of capacity with creatine to be used for muscle energy ...
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44 Creatine — Health benefits, dosage, safety, side ... - Examine
https://examine.com/supplements/creatine/
Creatine monohydrate can be supplemented through a loading protocol. To start loading, take 0.3 grams per kilogram of bodyweight per day for 5–7 days, ...
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45 What Experts Want Women To Know About Creatine
https://whatsgood.vitaminshoppe.com/creatine-women/
How Much Creatine To Take ... To start reaping creatine's muscle-boosting benefits ASAP, Link recommends taking five grams four times per day for ...
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46 Women And Creatine Supplementation | Muscle & Strength
https://www.muscleandstrength.com/articles/women-creatine-supplementation
No, creatine loading is not necessary - like creatine cycling, loading is individual preference. The purpose of creatine loading is to reach the muscle creatine ...
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47 Creatine for Runners: What You Need to Know
https://www.runnerstribe.com/news/creatine-for-runners-what-you-need-to-know/
There's a standard way of loading creatine into your system. Creatine loading involves splitting your total intake (20 to 25 grams) into ...
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48 Creatine: Benefits, Dosage & Side Effects |
https://community.bulksupplements.com/creatine/
How to Creatine Load ... Sometimes trainers recommend that athletes go through a “creatine loading phase,” taking large amounts of the supplement in a short ...
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49 How To Take Creatine To Build Muscle & Strength
https://www.setforset.com/blogs/news/how-to-take-creatine
The main purpose of the creatine loading phase is to get your muscles fully saturated with creatine as fast as possible. The reason for this is so you are able ...
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50 To Load Creatine or Not: That is the Question. - Garage Strength
https://www.garagestrength.com/blogs/news/to-load-creatine-or-not-2c-that-is-the-question
Historically, it has been well understood that loading creatine is very important to its effectiveness. Typically, people will use 4-5 days of “ ...
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51 What is Creatine Monohydrate? When is the Best Time to ...
https://www.oldschoollabs.com/what-is-creatine-monohydrate/
What Is Creatine Loading? ... As mentioned earlier, the recommended dosage of creatine is 5 grams per day. However, it's not uncommon to see athletes and gym- ...
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52 How to use creatine monohydrate? - TREC NUTRITION
https://en.trecnutrition.com/news/show/how-to-use-creatine-monohydrate
Another and more commonly used way of dosing this substance is a cycle without the so-called loading phase. Then, creatine monohydrate is taken ...
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53 What Does Creatine Do & Why You Should Use It For Muscle ...
https://blog.nasm.org/creatine-explained
How does Creatine Monohydrate improve performance and hypertrophy? ... Acute performance: adenosine-triphosphate (ATP) is the energy molecule produced in the body ...
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54 Creatine: Uses, Benefits, Side Effects, and More
https://www.everydayhealth.com/supplements/creatine/
“The maximum amount of creatine that you can hold depends on the amount of muscle mass you have,” explains Bates. “So if you have more muscle, then your body ...
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55 3 Ways to Drink Creatine - wikiHow
https://www.wikihow.com/Drink-Creatine
› ... › Protein Supplements
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56 Creatine Monohydrate vs. HCL: Which One is Best for You?
https://nakednutrition.com/blogs/supplements/creatine-monohydrate-vs-hcl
Another key point about creatine monohydrate is the method for taking it as a supplement. It's most effective to use a loading phase to ...
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57 How Much Creatine HCL to Take? (Dosage & Side-Effects)
https://totalshape.com/supplements/how-much-creatine-hcl-to-take/
Creatine HCL Right Dosage ... Related research shows that only a smaller dose of creatine HCL is needed to reap the same benefits from creatine monohydrate ...
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58 When should you take creatine? Best results, cycling & cutting
https://www.hollandandbarrett.com/the-health-hub/sports-nutrition/creatine/when-to-take-creatine-for-best-results/
For people following a diet that contains 1-2g a day of creatine, the most effective way to increase muscle creatine stores to their full ...
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59 Loading Phase of Creatine - Women Fitness Magazine
https://womenfitnessmag.com/loading-phase-of-creatine/
The 3g of creatine should be made in a single dosage. A research was done to find out the better way of loading. At the end of the result, ...
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60 Common questions and misconceptions about creatine ...
https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w
Short-term loading with creatine monohydrate (e.g., consuming 5 g, 4 times daily for 5-7 days) has been reported to increase intramuscular ...
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61 Creatine for Cyclists: Will it Make You Faster? - TrainerRoad
https://www.trainerroad.com/blog/creatine-for-cyclists-will-it-make-you-faster/
Another way to increase creatine is through supplementation. Most supplements come in the form of creatine monohydrate powder and provide a convenient way to up ...
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62 Guide to Creatine HMB - Transparent Labs
https://www.transparentlabs.com/blogs/all/should-i-take-creatine
It is more common than not to load 20-25 grams of creatine (spread out over 5 servings) for the first 5 days of creatine use. The idea is to build up that base ...
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63 Creatine supplementation and sports performance
https://www.sportsdietitians.com.au/wp-content/uploads/2015/04/Creatine_supplementation_and_sports_performance.pdf
Creatine monohydrate supplements are now available in a variety of forms and brands. ... Our current understanding of the best ways to use creatine.
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64 What is Creatine, Are Supplements Safe - Cleveland Clinic
https://my.clevelandclinic.org/health/articles/17674-creatine-and-creatine-supplements
The most common is creatine monohydrate, a dietary supplement that increases muscle performance in short-duration, high-intensity resistance ...
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65 Creatine for Women: A Simple Guide | Care/of
https://takecareof.com/articles/creatine-for-women
You can take creatine at any time of day, mixed with a cold liquid like water or juice. Research on whether to take creatine before or after a workout is mixed, ...
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66 What is creatine loading? - VPA Australia
https://www.vpa.com.au/a/answers/3337877/What-is-creatine-loading
We are regularly asked, “Do I need to load creatine?”. While creatine loading isn’t necessary, it can be useful for experiencing maximum benefit ...
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67 The Creatine Guide - Bony to Beastly
https://bonytobeastly.com/creatine-supplement-complete-guide/
We recommend taking 5g of creatine monohydrate every day. Why don't we recommend creatine loading? Well, you need to drink a lot of water when ...
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68 What Is Creatine? Benefits vs. Side Effects, Plus Dosage Info
https://draxe.com/nutrition/creatine-monohydrate/
The Best Creatine Supplement to Take ... Many experts feel that pure creatine monohydrate is the best type to take, since it's typically the least ...
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69 Not Another Boring Creatine Guide: FAQs and Lesser-Known ...
https://www.strongerbyscience.com/creatine/
The point of creatine supplementation is to saturate muscle creatine storage, but there are two common methods for achieving saturation. Loading ...
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70 How Long Should I Take Creatine? What You Should Know
https://www.gym-pact.com/how-long-should-i-take-creatine
A creatine cycle is when you take creatine for a period of time and then stop for a short while before resuming supplementation. The idea behind ...
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71 Creatine - National Strength and Conditioning Association
https://www.nsca.com/education/articles/kinetic-select/creatine/
Creatine is one of the most widely researched sport nutrition supplements on the market. Among several methods of ingestion, the most common is to mix creatine ...
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72 Creatine: When and How Much to Take - PHD Supplements
https://www.phd.com/perform-smart/creatine-when-and-how-much-to-take/
It's really simple to get the most from Creatine supplementation. Forget anything you've heard about loading Creatine for 5-7 days. Just start ...
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73 Creatine Benefits For Endurance Athletes - EndurElite
https://endurelite.com/blogs/free-nutrition-supplement-and-training-articles-for-runners-and-cyclists/creatine-supplementation-and-endurance-athletes-why-we-believe-creatine-elite-is-one-of-the-best-supplements-for-performance
Should I Load Creatine? How Should I Take Creatine? ... Creatine also does not need to be loaded. However it can start working faster if it is loaded. There are ...
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74 What is "Creatine Bloating"? Why and How Does it Occur?
https://www.powerofprevention.com/what-is-creatine-bloating/
The loading phase requires an individual to take around 20 grams per day for around five to seven (5-7) days. The loading phase safely speeds up the time it ...
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75 When Should I Take Creatine? - V Shred
https://vshred.com/blog/when-should-i-take-creatine/
Creatine has been shown in study after study to improve strength, power, speed, recovery— pretty much everything that makes a workout better, ...
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76 Creatine Monohydrate: The Misunderstood Star of Sports ...
https://www.kineticasports.com/blogs/news/creatine-monohydrate-the-misunderstood-star-of-sports-nutrition
A creatine loading phase involves taking a higher initial dose of creatine, typically two 10g or four 5g servings daily, before eventually cutting down to the ...
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77 Recommended dosage and possible side effects of creatine
https://ostrovit.com/en/blog/recommended-dosage-and-possible-side-effects-of-creatine-1628755818.html?lang=eng
The loading phase can be achieved in two ways. The first recommends dosing 3 g of creatine per day for 30 days. The second, much more popular, ...
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78 Creatine Myths & Facts | OriGym
https://origympersonaltrainercourses.co.uk/blog/creatine-myths-facts
To be clear, the creatine loading phase is a beneficial fact. What we're addressing is the myth about creatine during the loading phase being ...
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79 Creatine Monohydrate vs HCL: What You Need to Know
https://blog.blenderbottle.com/creatine-monohydrate-vs-hcl-what-you-need-to-know
Many people like to mix their creatine with their pre-workout or protein using a BlenderBottle® shaker bottle. Simply add water, creatine, and ...
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80 What is Creatine? - How Does it Work & Side Effects | Thorne
https://www.thorne.com/take-5-daily/article/creatine-101-whats-it-for-why-take-it-how-to-get-it
How does creatine help build muscle? While creatine is best absorbed before, during, and after physical activity, consistency in taking it is ...
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81 How Long Does It Take For Creatine To Kick In?
https://www.performancelab.com/blogs/nutrition/how-long-does-it-take-for-creatine-to-kick-in
Front-loading is a process that speeds up when creatine supplementation kicks in. It involves a short period of extra-high supplementary dose, ...
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82 Creatine for Exercise and Sports Performance, with Recovery ...
https://www.mdpi.com/2072-6643/13/6/1915
The reported ergogenic benefits of creatine monohydrate include enhanced force ... efficacy of creatine loading on performance measures using a 2- and 5-day ...
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83 The Mythical Creatine Dosage and How You Can Get it Just ...
https://www.doescreatineworkblog.com/creatine-dosage/
When is the Best Time to Take Creatine ... Take one part of your loading dose and your entire maintenance dose immediately after exercise. Include ...
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84 The Ultimate Guide to Everything Creatine | ATH
https://www.athsport.co/blogs/news/the-ultimate-guide-to-everything-creatine
During a creatine load, you typically consume a large amount of creatine in a short period of time in order to saturate your muscle stores, 20- ...
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85 Creatine Information | Mount Sinai - New York
https://www.mountsinai.org/health-library/supplement/creatine
Researchers aren't clear on how creatine supplementation improves performance. ... exceed the recommended loading and maintenance doses of creatine.
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86 Creatine: How Much Should You Be Taking?
http://www.schwarzenegger.com/fitness/post/creatine-how-much-should-you-be-taking
Suffice it to say, for now, that with Carb Back-Loading, the best time to ingest creatine would be immediately post-training, with carbs. You ...
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87 Creatine: The Ultimate Natural Muscle Booster | Onnit Academy
https://www.onnit.com/academy/creatine/
Experts used to recommend a “loading” period for creatine, in which you would take 0.3 grams per kilogram of your body weight for five to seven ...
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88 Creatine for Athletic Performance - WebMD
https://www.webmd.com/diet/supplement-guide-creatine
How much creatine should you take? ... Creatine is an unproven treatment. There is no established dose. Many different dosages of creatine ...
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89 Creatine Monohydrate Article - Supplements Canada
https://www.supplementscanada.com/art_creatine.html
This is why it is so important that you saturate your muscles with a loading phase of 20-25 Grams of creatine for 5-7 days so get your ATP levels high and then ...
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90 Creatine - How to Take, Dosage, Loading, Side Effects ...
https://www.mrsupplement.com.au/creatine
For best results, build up you initial creatine levels by consuming 20g/d for 5-10 days, before consuming a smaller dose of 2-5g to maintain ...
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91 Creatine Supplement Dose Calculator - Pike Fitness
https://pikefitness.com/resources/calculators/creatine-supplement-dose-calculator/
How much creatine should I take? Creatine Monohydrate is the most widely researched health & fitness supplement ... Muscle creatine loading in man.
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92 AIS SPORTS SUPPLEMENT FRAMEWORK CREATINE ...
https://www.ais.gov.au/__data/assets/pdf_file/0007/1000501/Sport-supplement-fact-sheets-Creatine-v4.pdf
creatine monohydrate supplementation, albeit to a smaller amount than the ... creatine supplements (e.g. creatine ethyl ester) that advertise “better.
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93 Creatine HCL vs Monohydrate: Full Guide - Discover Magazine
https://www.discovermagazine.com/lifestyle/creatine-hcl-vs-monohydrate-full-guide
Bodybuilders looking to add muscle size and strength can benefit from creatine supplementation. Creatine is most effective when used in ...
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94 Athlete's Guide to Creatine - Eleat Sports Nutrition
https://eleatnutrition.com/blog/creatine
It's also the most affordable. Consuming 3-5 grams/day of creatine monohydrate is sufficient. Loading phases – when an individual takes a high dose for a period ...
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