du burde ha en oppladningsuke der du tar kreatin 4 ganger om dagen.
etter den uka kan du ta det 1 gang om dagen, helst før frokost.
Hvorfor bør man ha det? Leste du ikke det jeg skrev over?
To Load Or Not To Load,
That Is The Question...
One question that often comes up regarding Creatine is whether or not the loading phase is required. Originally the advice for getting optimal results was to load up on Creatine followed by a maintenance dose there after.
This advice was based on the fact that the human body already contains approximately 120 grams of Creatine (as Creatine and Creatine phosphate) stored in tissues and to increase total Creatine stores, one had to load for several days in order to increase those stores above those levels.
The idea also seemed to work well in practice with people noticing considerable increases in strength and weight during the loading phase. All was not perfect however as many people found the loading phase to be a problem, with gastrointestinal upset, diarrhea and other problems. At the very least, loading was inconvenient and potentially expensive.
The need for a loading phase was a long held belief, but is it really needed to derive the benefits of Creatine? The answer appears to be no as both research and real world experience have found the loading phase may not be needed after all. A 1996 study compared a loading phase vs. no loading phase 31 male subjects.
The subjects loaded for 6 days using 20 g/day and a maintenance dose 2 g/day for a further 30 days. As expected, tissue Creatine levels went up approximately 20% and the participants got stronger and gained lean mass. Nothing new there! And, not surprisingly, without a maintenance dose Creatine levels went back to normal after 30 days.
Then the group was given 3g of Creatine without a loading dose. The study found a similar - but more gradual - increase in muscle Creatine concentrations over a period of 28 days. The researchers concluded,
"A rapid way to Creatine load human skeletal muscle is to ingest 20 g of Creatine for 6 days.
This elevated tissue concentration can then be maintained by ingestion of 2 g/day thereafter. The ingestion of 3 g Creatine/day is in the long term likely to be as effective at raising tissue levels as this higher dose."
A more recent study done in 1999 found that 5g of Creatine per day without a loading phase in 16 athletes significantly increased measures of strength, power, and increased body mass without a change in body fat levels (whereas the placebo group showed no significant changes).
The researcher of this 1999 study concluded,
"These data also indicate that lower doses of Creatine monohydrate may be ingested (5 g/d), without a short-term, large-dose loading phase (20 g/d), for an extended period to achieve significant performance enhancement."
So, if you have suffered through the loading phase in the past thinking it was the only way to maximize the effects of your Creatine supplement, it appears you can rest assured you don't have to go through all that hassle. A 3-5gram per day dose over and extended period of time will probably do the same thing.
http://www.bodybuilding.com/fun/willbrink19.htm
