Creatine monohydrate is a dietary supplement that the body absorbs easily. It offers multiple benefits and is highly effective. However, questions often arise about the correct dosage, usage, and its relationship to body weight. Here’s everything you need to know!
Creatine Dosage by Weight
The recommended dosage of creatine typically aligns with individual body weight to maximize its benefits. Generally, an effective amount is approximately 0.03 grams per kilogram of body weight per day. For example, if you weigh 80 kg, you should take around 2.4 grams daily.
Some users opt for an initial loading phase, where they consume 0.3 grams of creatine per kilogram of body weight for 5–7 days to saturate muscle stores. Afterward, they switch to the maintenance dosage of 0.03 g/kg.
Can Long-Term Use Affect Me?
Extensive studies confirm that consuming creatine regularly, even over long periods, is safe. There’s no evidence of adverse effects from high doses, even with usage extending up to five years.
Do You Need to Take Breaks?
Breaks aren’t necessary, but there are nuances. Athletes with regular training schedules can consume creatine consistently. However, if you want to pause during vacations or an off-season, it’s perfectly fine.
What Happens If You Stop Taking Creatine?
Stopping creatine intake may result in reduced strength, endurance, or explosiveness during workouts. You might also notice quicker fatigue and a slight dip in mood, as creatine also supports brain tissue. However, short breaks (a few days) won’t lead to these effects.
When Will You See Results?
Results from creatine supplementation aren’t immediate. It takes around four weeks for cellular saturation, assuming a daily intake of 3 grams. Once this level is reached, you’ll start to experience the full benefits.
In summary, creatine monohydrate is safe and highly beneficial, especially for recovery after intense efforts. Check out our high-quality Creapure creatine and experience its well-known benefits!
