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Can I have creatine with whey protein after workout? Is loading of creating necessary. And what is recommended dose for creatine supplement.
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Most manufacturers recommend about 15 to 25 grams per day for 1 week. Some users will skip the loading phase. Studies have shown just taking the maintenance dose of about 5 grams a day will accomplish the same result as loading except that it will take 3-4 weeks for your system to reach saturation levels as opposed to only 1 week when you load. So the benefit to loading is quicker results, not greater results. A small percentage of people will not do the loading phase if they notice some gastric distress at the higher 15-25 gram a day loading dose.
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