1. What is Creatine Monohydrate Dosage?
Creatine is taken in two phases. The first phase is the so-called "loading phase when creatine is used to load the body. Depending on the individual, it could vary between one and five days with approximately five grams of creatine is taken three to four times a day. In the "maintenance" phase following the "loading" phase, creatine levels are maintained by a dose of five to 15 grams per day in divided dosages of five gram at one sitting for up to three months.
2. Who Uses Creatine Monohydrate?
According to reports professional athletes and Olympians use creatine monhydrate to enhance their performance. Creatine is taken most commonly ingested by weightlifters and bodybuilders. Since muscle strength and endurance increases all athletic performance, athletes of all stripes benefit from creatine supplementation, including runners, swimmers, cyclists, skiers, martial artists, wrestlers, football and rugby players and tennis and basketball players.
3. Is Creatine Found in Foods?
To varying degrees creatine is found in many foods. The richest source of creatine is lean red meat and fish. A 2.2-pound steak contains roughly six grams of creatine. It should be pointed out that eating large amounts of red meat might be unhealthy.
4. Is There Creatine Deficiency?
Since creatine breaks down rapidly during the first few minutes of intense exercise, creatine deficiency may ensue. That may result in decline in muscle power and onset of fatigue during intense muscle contractions.
5. Is There Creatine Balance in the Muscle?
Yes, the muscle has creatine equilibrium. Creatine has a normal turnover rate of 2 grams per day. That is, two grams of creatine are irreversibly degraded and, in its place, equivalent amount is synthesized to replace it. There is a balance between creatine pool inside the muscle cells and creatine circulating in the blood. After the start of creatine supplementation, this balance may be slightly perturbed, but the body quickly adjusts to the new equilibrium within a few days.