Lori Braun Talks Creatine: Creatine 101
Recommended use Dosage/Loading Creatine monohydrate is taken in 5 gram doses (approximately 1 level teaspoon), usually with a glass of water. During the first week of use, however, it is suggested that you go through a “loading phase” to saturate the muscles with creatine. To load, take 5 grams (1 level teaspoon) of creatine four times per day for 5 days.
Following the loading phase, the dosage should be reduced to 5 grams per day. Ample muscle creatine levels can be maintained for months with as little as 5 grams per day. Muscle tissue is capable of holding about 5 grams of creatine per kilo of body weight. The normal level of creatine in unsupplemented muscle is 3.5-4.0 grams per kilo of body weight.
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So what exactly is creatine, how does our body use it, and how do supplements assist in achieving muscular strength and size? Creatine is a nitrogenous substance synthesized mainly by the liver and to a much lesser extent by the pancreas and the kidneys, at a total rate of approximately 1-2g a day.
The amino acids arginine,glycine, and methionineare combined by these vital organs to form creatine. After synthesis, creatine is carried by the bloodstream to the skeletal muscle cells, where specific protein transporter molecules carry it directly into the muscle until it is needed for energy. Most of the creatine that is taken up by the muscle is converted into phosphocreatine.
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