The low-dose group took three grams of creatine per day. The footballers were assigned to either a low- or high-dose creatine group. In one trial, researchers from Southern Connecticut State University tracked a group of American footballers using creatine for ten weeks. To get a FREE copy sent to you, please click or tap here to enter your email address. This is a quick guide to losing fat, which you can read online or keep as a PDF, that shows you exactly how to lose your gut and get back in shape. What’s more, studies show similar gains in fat-free mass (a reasonable proxy for muscle mass) following either low-dose or high-dose creatine supplementation.įREE: The Flat Belly Cheat Sheet. But the same study shows that you can get the exact same rise in creatine levels with just three grams of creatine per day for 30 days. In one study, six days of creatine loading (20 grams per day) led to a 20% rise in muscle creatine concentrations. That’s because 30 days of low-dose creatine supplementation raises the concentration of creatine in your muscles to the same extent as seven days using higher doses. Personally, I think creatine loading is unnecessary. Once the creatine loading phase is out of the way, it’s possible to maintain your creatine stores by taking a lower dose of creatine, usually in the range of 3-5 grams per day. You take 20 grams of creatine per day, typically divided into four 5-gram doses, which leads to a rapid rise in creatine levels in your muscles. One reason creatine loading is so popular is that it raises creatine levels in the body very quickly. When they use it for the first time, some people like to “load” with 20-30 grams of creatine each day for the first week.
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