2020年3月20日 · Most studies seem think so, so yes. 3-5g is fine. DO NOT TAKE MORE THAN 5. You will no longer be considered natural if you take more than that. My scoop is 3,4g that came with the creatine. I take a heaping scoop and call it 5g lol. Do you do saturation phase?

2022年3月12日 · Learn how to use creatine for muscle growth in this article. I cover the specific type of creatine you should take, exact dosage, timing, and more.

2023年12月18日 · The recommended daily dosage of creatine is 3g, which is enough to fully saturate the muscles and maintain saturation on a permanent basis. This dosage ensures that your muscles receive an adequate supply of creatine without exceeding safe levels.

2023年6月13日 · However, the consensus seems to be that 5 grams of creatine is roughly equivalent to somewhere between 3.3 to 7.5 milliliters. Here's the scoop (pun intended): According to a Quora post, 5 grams of creatine is close to 5 milliliters. A Reddit thread suggests that 5 grams of creatine monohydrate is approximately 7.5 milliliters (a rounded teaspoon).

Supplementing with creatine is very popular amongst athletes and exercising individuals for improving muscle mass, performance and recovery. Accumulating evidence also suggests that creatine supplementation produces a variety of beneficial effects in older and patient populations.

2018年4月9日 · 3-5g is the recommended. Any lower and there is no real benefit. Any higher and most will be thrown out. Typically I go 5g for saturation (first 30 days), then 3g for maintaining. Either way, 3g is enough for the benefits, especially if you're on a tight budget.

2023年3月20日 · Creatine monohydrate can be supplemented through a loading protocol. To start loading, take 0.3 grams per kilogram of bodyweight per day for 5–7 days, then follow with at least 0.03 g/kg/day either for three weeks (if cycling) or indefinitely (without additional loading phases).

2012年1月6日 · Creatine is among the most well-studied and effective supplements for improving exercise performance. It does this mainly by increasing energy availability during high-intensity activity. Creatine may also provide cognitive and mental health benefits in some contexts.

2023年10月25日 · We spoke with three nutrition experts to get a consensus on the science behind creatine and how much you actually need to take to reach your goals. Creatine is a well-studied supplement: Supplemental creatine has been shown to enhance exercise performance and muscle mass in clinical studies 1.