What is the dosage?
Creatine as a non-essential organic acid is produced in the liver and kidney itself. It is therefore already present in the body in limited quantities. On average, this is approximately four grams of creatine per kilogram of muscle mass.
The correct dosage plays an important role in increasing performance and/or building strength. The dosage depends on individual circumstances and should be kept as low as possible to avoid side effects. According to study results, 3-5 grams of high-quality creatine daily are sufficient.
If more creatine is ingested than the creatine stores can hold, it is excreted naturally. How many capsules must be taken to reach the 3-5 grams of creatine varies from manufacturer to manufacturer. It is therefore essential to study the package insert thoroughly and follow the manufacturer’s instructions.
Often, however, the capsules contain 1 gram of creatine, so 3-5 capsules per day must be taken. If you are uncertain, you should consult your doctor or pharmacist. If one would like to take creatine only over a very short period of time, the manufacturers recommend a previous loading phase of approximately 5 -7 days.
During this time 20-25 grams daily are taken. Then 3-5 grams daily are taken for three to four weeks. This is followed by a pause in intake to empty the creatine stores and relieve the kidneys.
When should one take creatine capsules?
The best time to take the creatine capsules is to read the package insert.Basically, however, it plays a minor role whether the creatine capsules are taken before, during or after training. This is because the body does not consume creatine immediately after taking them, but stores it in the muscles. Only when the muscles need creatine as a short-term energy store does the body fall back on the creatine stores.
Many manufacturers recommend dividing the intake of creatine capsules over the course of the day. With a daily amount of 3-5 capsules on average (if one capsule contains 1 gram of creatine), half of the capsules should be taken about half an hour before training starts, the second portion after training. On non-training days, the intake should not be neglected or forgotten. Because only the complete, daily intake leads to an increased creatine level. In order for the capsules to dissolve best, manufacturers recommend taking the creatine capsules at intervals of 2-3 hours with main meals.
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