This means that when “loading” creatine, you should take no more than 0.3 g/kg/day for a week. 6 Then, once muscles have reached saturation, take no more than 5-6 grams/day of creatine. 6 Additionally, if you have a history of kidney or liver illness, do not take creatine. But if you’ve been doing the same or similar workout to what you always do, and you felt slow or weak, it’s a sign you’ve been over training.
Although simple at first glance, nutrition’s role is complex during the bulking phase. Well-planned nutrition fuels lifting sessions and muscle hypertrophy, and helps to minimize bulking body fat gains. When diving into the world of bodybuilding, there are often many unsubstantiated claims made about the use of nutrition and supplements. As bodybuilding becomes more main-stream, the scientific community becomes more interested in developing research-based recommendations. This is a plus for all of you who are looking for the latest and greatest nutrition information to maximize your gains to become the next Arnold Schwarzenegger, Dwayne “The Rock” Johnson, or Terry Crews.