我应该服用多少肌酸？
默认剂量是五克；当补品带有独家新闻时，’s how much it’会为您提供。有些喜欢“load” creatine with 25-ish grams per day for a week, then dropping down to five-ish grams for a few weeks. this will 饱和的 the muscles with creatine more quickly if you really need the benefits to set in quickly. but five grams per day, without 加载ing, will 工作 fine. 10 grams may be better for larger athletes.
肌酸一水合物是迄今为止研究最多，得到最佳支持的肌酸形式。数十项研究支持了这一点。没有其他形式的肌酸有超过五项研究。那里’s no evidence any of the other forms, 喜欢 creatine hydrochloride, nitrate, kre-alkalyn, (and so on) are more effective. the main exception is if creatine monohydrate gives you stomach cramps. if this is the case, a form 喜欢 hydrochloride or nitrate might be easier on your belly.