Loading vs. Maintenance
A loading phase involves taking a high dose (approx. 20g or 0.3g/kg) for 5–7 days to saturate your muscles quickly. After that, you move to a maintenance dose (3–5g or 0.05g/kg) to keep stores full. While loading isn't strictly necessary, it helps you see results in days rather than weeks.
The "5g Rule" Myth
Ideal Maintenance = 0.05g per kg
While 5g is the standard recommended dose, research shows that requirements scale with muscle mass. A 100kg athlete may require significantly more than a 60kg individual to maintain full saturation.
Common Questions
When is the best time to take it?
Consistency is more important than timing. However, some studies suggest taking it post-workout with carbohydrates or protein may slightly improve absorption.
Does it cause hair loss or kidney damage?
Extensive peer-reviewed research has shown no direct link to hair loss or kidney damage in healthy individuals. It is one of the most researched supplements in history.
Should I cycle off creatine?
There is no physiological reason to cycle off. Your body does not build a tolerance, and long-term use is considered safe.
Medical Disclaimer
Always consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing medical conditions or are taking medication.