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  • Loading Phase 0.3g / KG Every 4 Hours 5 Days. (22g/day 5g/serve) +

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    Daniel Parker
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    Creatine supplementation involves a loading phase of 0.3g per kg of body weight divided into doses every 4 hours for 5 days to maximize muscle creatine stores, a maintenance phase of 0.03g per kg daily for less than a month, and a washout phase without creatine for 1-2 months between cycles while continuing to eat a high carbohydrate diet during supplementation phases.

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    Creatine

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    Creatine Usage

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    Creatine supplementation involves a loading phase of 0.3g per kg of body weight divided into doses every 4 hours for 5 days to maximize muscle creatine stores, a maintenance phase of 0.03g per kg daily for less than a month, and a washout phase without creatine for 1-2 months between cycles while continuing to eat a high carbohydrate diet during supplementation phases.

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    Attribution Non-Commercial (BY-NC)
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    4 views1 page

    Loading Phase 0.3g / KG Every 4 Hours 5 Days. (22g/day 5g/serve) +

    Uploaded by

    Daniel Parker
    Creatine supplementation involves a loading phase of 0.3g per kg of body weight divided into doses every 4 hours for 5 days to maximize muscle creatine stores, a maintenance phase of 0.03g per kg daily for less than a month, and a washout phase without creatine for 1-2 months between cycles while continuing to eat a high carbohydrate diet during supplementation phases.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    Creatine usage:

    Loading phase 0.3g / kg ; every 4 hours ; 5 days. (22g/day ; ~5g/serve) + Eat lots of carbs! Maintenance phase 0.03g / kg ; every day ; <1month. (2.2g/day) [take after straight after exercise] + Eat lots of carbs!. Washout phase No Creatine supplements for ~1-2 months.

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