肌酸補充計算機：負荷期劑量與維持期用量指南

Why Load Creatine?

Creatine monohydrate is a compound found naturally in muscle cells that helps produce energy during heavy lifting or high-intensity exercise. A loading phase saturates your muscle creatine stores significantly faster (1 week vs 4 weeks).

🚀 The Science: Phosphocreatine (PCr)

Your body uses ATP for energy. During explosive movements (1-10 seconds), ATP runs out. Creatine donates a phosphate group to turn ADP *back* into ATP. * More Creatine = More Reps = More Volume = More Growth.

The Loading Protocol (First 5-7 Days)

Take 0.3 grams per kg of body weight (or ~0.14g per lb). Start big to fill the tank. * Example (180 lbs / 82kg): ~25g Total Daily. * Split It Up: Take 4 doses of ~6g to avoid stomach upset.

📅 Loading vs. Maintenance

| Phase | Dosage | Duration | Purpose | | :--- | :--- | :--- | :--- | | Loading** | **20-25g / day | 5-7 Days | Saturate muscles fast | | Maintenance** | **3-5g / day | Indefinite | Keep levels topped off | | No-Load** | **3-5g / day | 30 Days | Slow saturation (no bloat) |

The Maintenance Phase (Week 2 Onwards)

Once saturated, you only need to replace what you degrade daily. * Standard Dose: 3-5g per day. * High Responders: Larger athletes (>220lbs) may need 5-8g.

💧 Hydration is Non-Negotiable

Creatine pulls water *into* the muscle cell (cell volumization). This is good (anabolic signal), but it requires water. * Drink 3-4 Liters of water daily during loading. * Cramping? You aren't "holding water," you are dehydrated. Drink more.

Frequently Asked Questions

Q: Will I get bloated? A: "Bloat" is usually subcutaneous water (under the skin). Quality Creatine Monohydrate causes *intracellular* water retention (inside the muscle), making you look fuller and harder, not puffy.

Q: Does creatine cause hair loss? A: One study in 2009 suggested a link to DHT. No study has ever replicated this. It is considered a myth by the ISSN.

Q: When should I take it? A: Post-workout with carbs is technically best for absorption (insulin spike), but consistency matters more than timing. Just take it daily.