Creatine
What: Creatine is a chemical (C4H9N3O2)found normally in the body. It can be made by the body and obtained from certain foods.
Who takes it: Athletes, bodybuilders, powerlifters, and sprinters who want to gain muscle mass.
Where can you find it: Can be found from many different suppliers. To make sure the supplement is creatine with no additives, it is safest to buy from a company NSF certified.
When: When someone is active, has a very healthy diet, and wants to increase their exercise performance, they can take creatine.
Why: Creatine helps to replenish ATP faster. It brings phosphate to the ADP. With more volume of phosphate available, ATP can be replenished faster.
How: Take 240-350 mg per kg body weight daily for 3-7 days. After this phase is complete, maintenance doses vary, but can be estimated with this chart.
Body Weight
|
Loading Dosage
Range/Day*
|
Maintenance Dosage
Range/Day*
|
Below 155 lbs.
|
12-16 grams
|
4-8 grams
|
156 to 175 lbs.
|
13-17 grams
|
5-9 grams
|
176 to 199 lbs.
|
14-18 grams
|
6-10 grams
|
200 to 225 lbs.
|
15-19 grams
|
7-11 grams
|
Above 225 lbs.
|
16-20 grams
|
8-12 grams
|
What I’m doing; I weigh about 170 lbs currently. My creatine arrived here 2/20, I will begin today. The loading dosage will be 20g for 5 days, then I will stick to the maintenance dosage of 6 grams.
Hi Justin,
ReplyDeleteCan you build the following labels into your blog and use them (only) to organize your entries: hands-on, research, planning, reflection
Missed you in class Monday. Ms. Lord
Yeah I'll do that now, I didn't think about organizing them that way. Sorry I wasn't in class Monday. I'll be there this Monday.
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