Creatine Usage

How much Creatine Monohydrate, we need daily?
- The body produces creatine itself. This varies from person to person. See you then our total creatine store such as a cup. Some people manage to fill this cup almost full self, while others only manage to fill it in part. It varies how much you are advised to take the creatine supplements. Everything from 2-30g a day is mentioned in both look and often. Snusfornuftige My recommendation is the following day (front steps, respectively after training with highly digestible protein and carbohydrate)

Intensive strength in large muscle mass: 0.2 g / kg lean body weight
Moderate and / or limited strength: 0.1 g / kg lean body weight
Maintenance Dose of treningsfri with than two days in a row: 0.05 g / kg lean body weight
There are many types of creatine supplements. What should I choose?
Here it is your own opinion, which must judge itself. I usually tell that you can choose from wallet or reason.





The body can produce creatine, and we get it primarily from meat in the diet. It is observed that vegetarians have less creatine in the muscles than normal. It has been over 100 studies on creatine and the documentation is clear that the keratin monohydrate has proven effective in both muscle strength (5-20% more with creatine, than without) and muscle growth (2-6% more with creatine, than without). But not everyone gets the effects of creatine. About 30% will not experience the positive effects. But you can fairly easily find out if you get the effect of creatine or not.

How to use creatine:
The first 5-7 days, take 20 grams per day spread over such four doses. This will quickly fill up the creatine stores. If you are so occupied with filling up quickly, you can start with maintenance doses at once. Furthermore, go to about 5 grams per day to maintain the creatine content of muscles.

After the charge phase of 20 grams per day can increase body weight by at least 1 kg for about 1 week if creatine stores are not already full. So why keep an eye on the weight of it before you start and when the charging phase is over. Do not have an increased body weight, you most likely full creatine store and will most likely not have any additional effect of creatine!

Do you gain weight, you can get the desired effect of both muscle growth and increased strength. But the effect is likely to slow down again for a period of over 6 months. Many cuts therefore creatine for a while, and then and go on. One must then assume that they both lose strength and some muscle mass. Most studies on creatine have been made over shorter periods. But one must be able to assume that the effect of the subsidy will cease after a prolonged period (1 year).