do i need to 加载 creatine?
并不是的。很多人建议在第一周每天服用20到30克，然后在一个月内降至每天5克，然后休一两个星期再重复一次。但是每天坚持服用五至十克似乎同样有用。如果你想要“bigger muscles” benefit of creatine as soon as possible, then 加载ing for a day or two might be worth it.
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.