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Tom Arms Folded

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How Much Creatine Do You Need To Take?

Creatine works, but…
How ,much and how often should you take it to get the benefits?

 

I’ve provided you with a brief overview of the key info below…

 

โœ…The correct answer to this question is…
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B
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Creatine is the most researched sports supplement. The research consistently shows it works and it is safe. Even betterโ€ฆ …it is cheap! ๐Ÿค—
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๐Ÿ’ชCreatine helps you to increase strength, high-intensity exercise performance, and builds muscle.
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Most of the creatine you consume is stored in your muscle cells. When creatine levels in the muscle build up they become effective. This is described as โ€˜saturatingโ€™ the muscle with creatine.
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This takes time to achieve. Taking creatine on an ad-hoc basis will not saturate the muscle. It wonโ€™t do anything for you if levels are not saturated.
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โฌ†๏ธTHIS IS KEY INFO!!!
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Now you know you need to saturate the muscles with creatine, the next question is how best to do that.
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There are two ways to do this: both work as well as each other. One is just quicker. .
โฉTHE QUICK WAY: is called a โ€˜Loading Phaseโ€™. Itโ€™s done by 20 grams of creatine (4 x5g serving per day) for 5-7 days. Then your muscles are saturated with creatine and you being to see improvements in the gym.
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Once levels are saturated you can maintain them by taking 3 grams per day
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โฏIf you arenโ€™t in a rush or want a slightly more cost effective strategy then, research has also shown that taking 3 grams per day for 1 month is enough to saturate your muscles.
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BONUS TIP: Oncle levels are saturated they take about 28 days to return to baseline so you could probably get away with skipping a day here or there and still keep levels optimised. I have found that 3g every other day does the job nicely once levels have been saturated.

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