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What is the proper dosage for creatine? I am a 16 year old male 5'4" tall weighing 120 pounds.
Thanks for your help,
Rory
Question expanded by another reader. I am a 23 year old male, standing at about 6'0", and I weight about 150-160 lbs. I just joined a gym yesterday, and I got a big 650gm container of creatine from the local Costco (price club).
I am very uncertain about the dosage I should take. I plan to work out about 4 times a week, and each weight lifting session will be about 1 hr long. My goal is to gain size and muscle. I also understand that the dosage depends heavily on your weight.
So I guess my question is, given the fact I will work out 4 times a week, when should I take the creatine, and in what dosage. Please fully specify the "loading," "maintenance," and "clearing" cycles.
Answer #1
Rory, most people will start off taking about 15-20 grams of creatine for the first week, taking half 30-45 minutes before the workout and the other half after. After the first week, drop your dosage to 5 grams a day. If you are doing long workouts, take some of the creatine 30-45 minutes before, take more part way through the workout, and the rest of the dosage at the end. This will greatly help your endurance after you have become fatigued mid workout.
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