Sidebar Creatine Supplementation Protocols

  • Loading/Maintenance Protocol
  • Ingest 20 g/day divided into four equal doses for 5 to 7 days.
  • Ingest 0.3 g/kg/day (15 to 30 g/day for 50- to 100-kg individuals) for 5 to 7 days.
  • Ingest 0.25 g/kg of FFM per day for 5 to 7 days.
  • Ingest 3 to 5 g/day or 0.03 g/kg/day to maintain elevated stores.
  • Low-Dose Protocol
  • Ingest 3 to 6 g/day during training.
  • Cycling Protocol
  • Load/maintain during training and reduce/abstain between training periods.
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