Course of treatment

A creatine regimen consists of two phases, the intake phase and the pause phase. During the intake phase, which can last between six and twelve weeks, creatine is added. The dosage and number of intakes per day can vary individually.

The recommended daily creatine dosage varies between eight and 20 grams per day. These quantities should be divided into four times a day. In the morning, before training, after training and in the evening you should take the creatine.

If you decide to take creatine powder, for example, it is recommended to dissolve four times two grams of creatine each in water and drink it directly. You should not leave the creatine in the water for too long, as it decomposes relatively quickly into the breakdown product creatinine. When taking the creatine, you should also make sure that you have not eaten anything for two hours before, because the absorption in the stomach and intestines works better when fasting.

Dosage

Before a creatine cure, there is often a so-called loading phase in which a certain creatine level is built up. This phase can last up to seven days and relatively high doses of creatine are administered. The exact amount depends on the athlete’s body weight, but about 20-25 grams of creatine are administered per day.

A formula for calculating the exact amount of creatine is made up of the weight of the fat-free body mass and the multiplier 0.3. To ensure that as much creatine as possible is absorbed by the body, the creatine should not be administered all at once, but in several small doses. This optimizes absorption through the digestive system and allows the body to absorb more creatine than if it was taken only once a day.After the loading phase, the maintenance phase follows, in which the intake is reduced to about five grams of creatine per day. Those who do not follow the recommendation and consume more creatine will excrete this extra creatine in their urine and will not benefit from it. There are studies that have shown that supplementation with two to three grams of creatine can make as much progress as higher doses.