There are many schools of creatine dosage. Which one is the best?
In principle, such a comparison is pointless, because the dosage of creatine can be chosen as desired. It all depends on which of them, in our opinion, will be the most advantageous for us, taking into account the current figure, the internship at the gym and the training goal. Only this approach will provide a sizable effect.
Methods of taking creatine
Creatine cycle without the saturation phase
In this method, creatine is taken on both training days and non-training days at the same doses. There is no clear division into the times of creatine, but it is advisable to take it 2-3 times a day. The assumption that the best daily dose of this product closes in the border of 5 to 10 grams is widely accepted.
Creatine cycle with saturation phase
One of the most common methods. The creatine cycle begins with the saturation phase, during which even 15 to 30 grams of creatine is taken daily. The saturation phase lasts from 3 to 7 days. After this time, you pass to smaller doses. They are on the level of 2 to 5 grams per day.
However, the latest research proves that the most effective way to dose creatine is to take the following assumption. For everyone 10 kg of body weight should be 1 g a portion of the creatine supplement.
In a simple way, it can be concluded that cycles involving the saturation phase are slowly replaced by sports supplementation.
Dosage training days – non-training days
Equally common and effective creatine intake presupposes the division of its dosage into training and non-training days. On training days, creatine is assumed in the size of 10 grams, on non-workout days and 5 grams. This ensures better muscle saturation with the supplement on the days of strength training.
This method is used by many trainers and players. Creatine is only accepted during and around the training time. The best moment to take the preparation is the time just after strength training. This ensures better assimilation of the preparation in the muscles.
You can also decide on the method of dividing the 10g dose into two smaller doses, which are recommended to be used immediately before and after the workout.
More and more often you can find the claim that creatine supplementation can take place throughout the year. Therefore, the use of weekly cycles is slowly missing the goal. Doses should, however, be reduced to 3 g creatine. This ensures saturation of the body for a long time, which translates into a reduction in body fat and increase in muscle mass.
Creatine dosage. Which way is the best?
It’s hard to say which of the above methods is the best. It all depends on individual preferences and the training goal of the person who decided to use this dietary supplement.
The administered doses are, of course, contractual. If someone cares about certainty about the optimal amount of creatine intake, then you can use a simple formula that defines the most commonly used and commonly used dose of creatine without the saturation phase 0.07 gx body weight expressed in kg = the daily dose of creatine expressed in grams
Scientific research shows that the dose at the level of 0.03 grams per kilogram of body weight is effective. Of course, apart from the saturation phase. If, on the other hand, we want to be sure that we will also select the appropriate dose of the preparation in the saturation stage – then we multiply our body mass in kilograms by a factor of 0.3 grams.
Admittedly, they are still present among people exercising opinions that creatine should be dosed in such a way as to fit in a specific cycle, because its too long taking is not recommended. However, with the progressive development of the sciences of sport and exercise physiology, this view is slowly pushed aside.
Recent scientific opinions, however, contradict this, as if not look at, the old theory. It has been proven that creatine can be used not only without division into cycles on a continuous basis, but also that its long-term intake does not harm health. Creatine reaches the maximum state of saturation in the body, after which the dosage remains constant at the same high level. Thanks to this, we can effectively minimize the effects appearing after its withdrawal.
It is worth remembering, however, that creatine is not recommended for people with kidney problems and diseases. This is conditioned by the action of the preparation, which consists in the retention of water, which in turn makes the filtration process difficult. Every exerciser and contact with creatine knows that regular and sometimes increased fluid intake is recommended during the cycle to prevent possible damage to the kidneys.