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Experts used to recommend a roughly weeklong “loading phase” in which you consume 20 to 25 grams of creatine daily to “saturate” your muscles before dropping to a lower dose.
Studies that focused on low doses of creatine (3g) taken over a long period of time (think two years) showed little effect on bone density or muscle gain in older women.
Another effective supplementation protocol called "cycling" involves re-loading every 3 to 4 weeks with the traditional loading dosage for 3-5 days. Without this re-loading, creatine levels can drop to basal levels after a period of 4-6 weeks. Other studies observed that ergogenic effects can be achieved without the loading phase. However, the ...
Creatine supplements are marketed in ethyl ester, gluconate, monohydrate, and nitrate forms. [40] Creatine supplementation for sporting performance enhancement is considered safe for short-term use but there is a lack of safety data for long term use, or for use in children and adolescents. [41] Some athletes choose to cycle on and off creatine ...
In pharmacokinetics, a loading dose is an initial higher dose of a drug that may be given at the beginning of a course of treatment before dropping down to a lower maintenance dose. [ 1 ] A loading dose is most useful for drugs that are eliminated from the body relatively slowly, i.e. have a long systemic half-life .
This study details how women store 70 to 80 percent less creatine than men, and how hormone fluctuations (during menses, pregnancy, post-partum, during and post-menopause) affect creatine in the body.
In order to minimize injury and maximize results, a novice should begin at a comfortable level of muscular intensity and advance towards overload of the muscles over the course of an exercise program. [8] [9] Progressive overload requires a gradual increase in volume, intensity, frequency or time in order to achieve the targeted goal of the user.