Attenuation of Sound Waves. When sound travels through a medium, its intensity diminishes with distance. In idealized materials, sound pressure (signal amplitude) is only reduced by the spreading of the wave. Natural materials, however, all produce an effect which further weakens the sound.
There is no established dose. Many different dosages of creatine supplements have been used in studies. For athletic performance, some people start with 10 grams to 30 grams of creatine a day. This is followed by a maintenance dose of 2 grams to 5 grams of creatine a day. Natural food sources of creatine include meat, poultry, and fish.
With creatine monohydrate, there is usually a loading phase. The maintenance phase is about 5 to 10 grams daily - depending on your body weight. To see the best results, start by taking 4 20-gram servings of creatine monohydrate powder a day for 5 days. You can also do a longer loading phase, taking 10 grams a day for 10 days, then switching to the maintenance phase.