What is the Creatine Dosage During the Loading Phase?
A total of 20 to 25 grams per day of creatine are usually recommended during the loading phase. Since this is a large amount to be taken in one sitting, it should be broken down into four or five servings of 5 grams each, which is equivalent to roughly a tablespoon full. How Should Creatine Be Taken? Creatine is best ingested with a nutritious fluid in generous amounts. What Are the Side Effects of Creatine? Creatine does not have any adverse side effects per se if taken in optimal doses tailored to a reasonable exercise regimen. In large amounts, it can, however, cause gastrointestinal distress. If this situation presents itself, the intake of creatin should be reduced to individual comfort levels. Doesn’t Creatine Initially Decrease Performance? Not necessarily! Creatine intake, however, does increase weight because the muscle gains mass. Therefore, in intensely aerobic exercises, such as swimming and trail running, an athlete’s performance may not be up to the par. This can be rever
