how should I ramp up the use of creatine for muscle mass?
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For ramping up creatine to increase muscle mass, a standard method recommended by is to start with a "loading dose" of 15 to 20 grams per day for about a week, followed by a maintenance dose of around 5 grams per day. The loading dose is to quickly saturate your muscles with creatine, after which the maintenance dose sustains those levels. However, some individuals may experience gastrointestinal distress with high loading doses, so another approach is to take a maintenance dose of about 5 grams from the start, reaching saturation more gradually, usually within three to four weeks 1 2.
Additionally, provides different dosing strategies based on body weight, recommending 0.1 gram of creatine per kilogram of body weight per day without a loading phase, or a low effective dose of 3 grams per day to saturate muscles by about 30 days 3 4.
suggests that creatine dosing can be related to body weight—individuals around 180 pounds may need about 5 grams per day, while those heavier may require 10 to 15 grams, and those lighter might benefit from 1 to 3 grams per day. Consistency and hydration are important when taking creatine to ensure the best results 5.
advises taking creatine around the workout for potential enhanced absorption, but if another time of day allows for better consistency, that would be suitable as well 6.
Given the advice from experts, it's important to listen to your body for any adverse effects and consult with a healthcare provider before starting or changing a creatine regimen.
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