Originally posted by ready2go
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FYI:
1. Vanakoski J, Kosunen V, Meririnne E, Seppala T. Creatine
and caffeine in anaerobic and aerobic exercise: effects on
physical performance and pharmacokinetic considerations. Int
J Clin Pharmacol Ther. 1998 May;36(5):258-62.
"Creatine was rapidly and efficiently absorbed, as reflected
by plasma concentrations."
2. M. Francaux, et.al. Effect of Exogenous Creatine
Supplementation on Muscle PCr Metabolism Int J Sports Med;
21:139-145
"Following a single dose of creatine (5g), plasma creatine
rises rapidly peaking one or two hours after the ingestion.
Then it decreases to return to basal values within 8 hours
after intake (unpublished data)."
J Appl Physiol 1996 Jul;81(1):232-7 Muscle creatine loading
in men. Hultman E, Soderlund K, Timmons JA, Cederblad G,
Greenhaff PL
The effect of dietary creatine and supplementation on
skeletal muscle creatine accumulation and subsequent
degradation and on urinary creatinine excretion was
investigated in 31 male subjects who ingested creatine in
different quantities over varying time periods. Muscle total
creatine concentration increased by approximately 20% after
6 days of creatine supplementation at a rate of 20 g/day.
This elevated concentration was maintained when
supplementation was continued at a rate of 2 g/day for a
further 30 days. In the absence of 2 g/day supplementation,
total creatine concentration gradually declined, such that
30 days after the cessation of supplementation the
concentration was no different from the presupplementation
value. During this period, urinary creatinine excretion was
correspondingly increased. A similar, but more gradual, 20%
increase in muscle total creatine concentration was observed
over a period of 28 days when supplementation was undertaken
at a rate of 3 g/day. In conclusion, a rapid way to
"creatine load" human skeletal muscle is to ingest 20 g of
creatine for 6 days. This elevated tissue concentration can
then be maintained by ingestion of 2 g/day thereafter. The
ingestion of 3 g creatine/day is in the long term likely to
be as effective at raising tissue levels as this higher
dose.
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