I probably should have mentioned this in the guide. A typical loading strategy would be to consume 20g creatine a day (5g x4) for 5-7 days. Studies involving a loading phase have subjects ingest 0.3 g per kg per day for 5 days followed by 0.03 grams per kg per day after that loading phase. If you decide to load, then after you have reached saturation, you can maintain saturation with just 2-3 grams per day, but many err on the side of caution and use 3-5 grams per day. After the loading phase is over, people typically take lower doses of 3-5 grams per day of creatine to maintain elevated creatine levels[*]. The ingestion of 3 g creatine/day is in the long term likely to be … During creatine loading, people use doses of 20-30 grams per day for 5-7 days to reach maximum muscle saturation levels of creatine[*]. 2 This will be enough to ensure your muscle creatine stores are fully saturated and you’re ready to start making increased training gains. After the 5–7 day loading phase, muscle creatine stores are fully saturated and supplementation only needs to cover the amount of creatine broken down per day. After using more advanced methods of determining intracellular creatine levels in 2003, however, researchers found that after two weeks of using the standard protocol, intracellular creatine levels returned to baseline[46]. 4. I’m a little confused about whether or not I need to cycle creatine. A typical loading phase would consist of a 7-10 day period of higher dosage before returning to a maintenance dose. The two-grams-per-day maintenance level is the current recommendation by the American College of Sports Medicines expert panel on creatine[45]. What is the Best Daily Creatine Dose? You mention taking 3-5 total grams per day. It means you should skip the loading phase and just take 3-5g per day. This maintenance dose was originally reported to be around 2–3 g/day (or 0.03 g/kg/day), [18] however, recent studies have suggested 3–5 g/day maintenance dose to maintain saturated muscle creatine. This elevated tissue concentration can then be maintained by ingestion of 2 g/day thereafter. Does that mean I should do the high dose loading phase and take 10-20 grams per day? An example of the correct dose of creatine powder includes: 20 g per day for 5 – 7 days (“loading phase”) 5 g per day for remainder of cycle (“maintenance phase”) A more personalised approach is to determine dose based on mass. 5. In conclusion, a rapid way to "creatine load" human skeletal muscle is to ingest 20 g of creatine for 6 days. The current recommendation by the American College of Sports Medicines expert panel on creatine [ 45 ] College of Medicines! I need to cycle creatine level is the current recommendation by the American College of Sports Medicines expert panel creatine. 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