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• #109180 Woodslave félisten Alpachino #109179

  Új Válasz 2016-06-07 14:03:29 #109180

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  Woodslave

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  válasz Alpachino #109179 üzenetére

  On average, humans carry about two grams of creatine per kilogram of lean muscle mass, which is about one gram per pound. The maximum amount we can shove into muscles is about 3g/kg (1.4g/lb)[51]. To hit this level, a 150 pound male would need about 25 grams of creatine supplementation.

  Because of the gap in research, I have to make some assumptions, but I’ll make reasonable ones. When we use these numbers to look at whole-body creatine status, we see that in order to increase the amount of creatine we carry to a level above the baseline (1g/lb), we need at least two grams per day for maintenance, plus 0.4g for every lean pound of muscle. Using the example of a 200 pound male with 10 percent body fat, we can give a rough estimate of at least 60 pounds of skeletal muscle. This would yield a reasonable calculation of:

  (0.4g/lb * 60 lbs)/0.95 + 2g ≈ 27.3g

  My hypothesis is that this would be the minimum amount of creatine needed on a daily basis to maintain maximum intracellular levels (the division by 0.95 takes into account the amount of creatine absorbed by the rest of the tissue in the body). I’m saying this is the minimum daily amount needed because the well-controlled research shows that using the standard 2g/day dosing returns intra-muscular levels of creatine back to normal within 6 weeks.

  vagy ahogy John Kefir (copyright by Zola) ajánlja.. .

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