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deniro2
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válasz deniro2 #51021 üzenetére
Creatine monohydrate can be supplemented through a loading protocol. To start loading, take 0.3g/kg bodyweight for 5-7 days, then follow with a daily 5g dose. Using 2g daily is another option, as that is enough to maintain average creatine stores
Excretion rates on a daily basis are correlated with muscle mass, and the value of 2g a day is derived from the aforemention male population with about 120g creatine storage capacity.[33] Specifically, the rate of daily creatine losses is about 1.6%-1.7%, and mean losses for women are approximately 80% that of men due to less average lean mass.[33] For weight-matched elderly men (70kg, 70-79 years of age) the rate of loss of 7.8mmol/day[47] is about half (53%) that of younger men.
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