Creatine intake recommendations
Sources:
provides recommendations for creatine intake based on body weight. Typically, if you weigh between 185 to 250 pounds, he suggests taking about 10 to 15 grams per day. For those weighing between 130 to 180 pounds, 5 grams may suffice. Adjustments should be made to match individual tolerance and response, as some might experience gastric distress and may need to take it with food 1.
Additionally, notes that creatine monohydrate remains the most supported form, with general guidelines suggesting 5 grams daily. However, larger individuals might require up to 10 grams, while smaller individuals could take around 3 grams. Importantly, the timing of intake is flexible, so it can be incorporated into one's daily routine whenever convenient 2.
Both physical performance and potentially cognitive benefits are associated with creatine supplementation, making it a worthwhile consideration for many people interested in these benefits 3.
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