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Everything I've ever come across suggests 3-5g per day, with some folks doing a 20-25g loading protocol to saturate your muscles in the first week.
by nanomonkey 2y ago
Everything I've ever come across suggests 3-5g per day, with some folks doing a 20-25g loading protocol to saturate your muscles in the first week.
- vrc 2y agoAnd possibly saturate your toilet too!
- subsaharancoder 2y agoMitchell Hooper, world strongman champion, takes 10g a day..but he's built different :-)
- ratg13 2y agoToo many people in this thread are conflating taking creatine for cognitive effects with taking it for weight lifting and strength performance. If you are taking weight lifting doses for cognitive effects, you are effectively 'doing it wrong' and will notice a significant weight gain from the extra water retention.