{"id":261,"date":"2012-12-27T20:39:17","date_gmt":"2012-12-27T20:39:17","guid":{"rendered":"http:\/\/bodybuilding.ultimatefatburner.com\/?p=261"},"modified":"2015-02-12T15:07:49","modified_gmt":"2015-02-12T20:07:49","slug":"creatine-monohydrate-5","status":"publish","type":"post","link":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/creatine-monohydrate-5.html","title":{"rendered":"How Do I Take Creatine Monohydrate? How Much Creatine Do I Take?"},"content":{"rendered":"<p>What&#8217;s the best way to <b>supplement with creatine<\/b>? And how much creatine should you take?<\/p>\n<p>Most manufacturers recommend you start your creatine supplementation with a 5-day loading phase, designed to saturate the muscles with creatine as quickly as possible. This is followed by a long period of maintenance dosing.<\/p>\n<p>From my own experience, I&#8217;d say loading isn&#8217;t necessary to obtain great results &#8212; especially if you plan on taking the product for 6 weeks or so.<\/p>\n<p>I usually go straight onto a maintenance plan.<\/p>\n<p>Nonetheless, there are some strong believers in creatine loading, so feel free to do so if you can afford it.<\/p>\n<p>According to Dr. A. Franco-Obreg\u00f3n&#8217;s &#8220;<a href=\"http:\/\/www.ultimatefatburner-recommends.com\/creatine_guide\" target=\"_blank\" rel=\"noopener\">Creatine: A Practical Guide<\/a>,&#8221; the criteria for loading is as follows&#8230;<\/p>\n<p><b>Loading dose:<\/b> 0.3 grams per kilogram of bodyweight (to convert pounds (lbs) to kilograms (kg), divide by 2.2. For example, suppose you weigh 200 lbs&#8230;<\/p>\n<p>200\/2.2 = 90.9 kg<\/p>\n<p>90.9 X 0.3 = 27.27<\/p>\n<p>Loading dose is 27 grams (divided into 5-6 equal doses) daily for 5 days.<\/p>\n<p><b>Maintenance dose:<\/b> .03 grams per kilogram of bodyweight. Using the same 200 lbs. individual as an example&#8230;<\/p>\n<p>200\/2.2 &#8211; 90.9<\/p>\n<p>90.9 X 0.03 = 2.72<\/p>\n<p>Maintenance dose is just under 3 grams daily.<\/p>\n<p align=\"center\"><a href=\"https:\/\/www.ultimatefatburner.com\/bodybuilding\/creatine-monohydrate-6.html\">Click here for Part VI of the creatine article,<br \/>\n&#8220;Which Creatine Product Is Right For Me?&#8221;<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What&#8217;s the best way to supplement with creatine? And how much creatine should you take? Most manufacturers recommend you start your creatine supplementation with a 5-day loading phase, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[4,27,11],"tags":[50],"_links":{"self":[{"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/posts\/261"}],"collection":[{"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/comments?post=261"}],"version-history":[{"count":4,"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/posts\/261\/revisions"}],"predecessor-version":[{"id":1588,"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/posts\/261\/revisions\/1588"}],"wp:attachment":[{"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/media?parent=261"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/categories?post=261"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ultimatefatburner.com\/bodybuilding\/wp-json\/wp\/v2\/tags?post=261"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}