How much Creatine is too much? This question has been debated for years, and there are a lot of opinions on the matter. In this blog post, we will discuss creatine dosage and how to find out if you have taken "too much" creatine!
Are there symptoms if you have taken too much creatine?
First, creatine supplementation is one of the most widely used ingredients in the world of athletic training - and has been for some time. If you are taking too much creatine, there might be some symptoms including diarrhea and a feeling of queasiness. If this is happening to you, it may be time for your body to have less creatine!
What do the experts say is the right dosage of creatine?
Some experts say that for most people, a good creatine dosage is between three and five grams per day. If you are trying to bulk up or increase muscle mass, taking more than this might be necessary. There are those, however, who argue that you can take between 5 and 10 grams of creatine per day depending on your goals. and some start users on up to 20 grams per day for a short period of time.
Can stomach issues occur when you take creatine?
Most people will not have any stomach issues when taking the recommended creatine dosage, however, there are different types of creatine and one in particular claims to have over 99% bioavailability which would lessen your chances of any discomfort. This particular creatine is called Creapure® creatine. Creapure® is a trademarked brand produced in Germany according to strict guidelines that only allow Creapure® ingredients. It is 100% pure with no contaminants or artificial substances added. Xendurance use Creapure® in Creatine-JB product and we hear of no stomach distress from our customers.
Do you have to cycle off creatine?
The consensus is you do not need to cycle off of creatine. Then again, many experts may disagree and say yes, you do need to cycle off of creatine as it loses its effectiveness. So which is it? It depends on the philosophy of your trainer or nutritionist. CreaPure® creatine says cycling off is not necessary due to the pureness and bioavailability of their creatine.
What is a loading phase?
Some use what is called the loading phase when starting on a creatine product. A load phase may consist of 20 grams of creatine daily for 5-7 days and this rapidly maximizes your muscle stores. After one week, you would stop the loading phase and cut back to 3-5 grams or higher per day. Your dosage is all dependent on what you are trying to achieve.
If I want to do a load phase at 20 grams of creatine per day, will I experience any side effects? Is 20 grams per day safe?
Most suggest that creatine dosage should not exceed the recommended dosage of 20 grams a day. However, the International Society of Sports Nutrition (ISSN), claims you can take up to 30 grams per day for five years. So do your research, analyze your needs and "trust your gut"! Meaning, if you feel great and are seeing results then continue on but listen to your body!
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z#Fig4
Why wouldn't you choose CreaPure® creatine if it is the most bioavailable creatine on the market today?
Good question! - CreaPure® creatine claims to be more readily used by muscles than other types of creatine, such as monohydrate and micronized. Why take an ingredient if it is not fully used by your body? This is where bioavailability comes into play. The more bioavailable an ingredient is, the more your body will use that ingredient.
What are the top benefits of creatine usage?
Benefits include: increased muscle mass, improved power and performance during high-intensity exercise, enhanced strength gains in novice or older adults following an exercise program, and improvement in brain function, to name a few!
Creatine is also known as one of the most popular supplements in the world due to its effectiveness. It was discovered in the mid-1800s and has been around in the marketplace for more than 30 years. With proper dosage for your needs you may find the “gains” to be just what you are looking for!
