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mga brother gusto ko sana mag take ng creatine paano po ba ang tamang pag inom nito? ilan po ba pag capsule? at ano po ba yun tinatawag na no loading phase? sorry po newbie
marketing strategy ata yung loading phase, para madali maubos creatine mo at bumili agad ulit lol
Nobody does creatine loading anymore, thats so 90s:)
If you're using pure Creatine Monohydrate either in powder form (cheapest) or capsule form:
You need ~20 grams (4 servings of 5g) of creatine everyday for 5-7 days. Spread the servings through out the day and drink plenty of water (at least 2L/day).
Take one serving (5g) post work-out and one serving daily.
Creatine is one of the most research body building supplements and is scientifically proven to increase strength and help improve muscle mass with proper use. Other studies suggest that Creatine should be taken for a cycle of 6-8 weeks with a 2-3 week break. However, modern studies show that Creatine can be taken daily without cycling off. I personally prefer cycling off after 2 months.
Published research shows that people who took Creatine with loading phase rapidly increased strength between 2-3weeks while people who skipped the loading phase showed increased in strength around the 3-6 week period. The only advantage of loading phase is to get faster/quicker results.
Creatine should also be used regularly may it be purely Creatine Monohydrate or Creatine Mix (no loading required) as different studies proved that as soon as Creatine is stopped, strength is reduced after 4 weeks. This is called Creatine washout. ( see graph below)
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