Our expert says:
CellTech provides about 10g creatine per serving. The muscle can become saturated with creatine when taken in 10mg with carbohydrate for 3 to 4 days. There after a low maintenance dose can be taken (only 1-2 g creatine per day). Studies have shown that high levels of creatine can remain in the muscle for weeks or even months after high doses of creatine supplements. This indicates that you do not need to supplement with creatine after each workout.
The most effective dosage for creatine supplementation appears to 20g creatine per day in 4 split doses (for example, taking 5g, 4 times a day) for 4 to 5 days. There are no studies to determine long term saftey of creatine supplementation. However there is concern over kidney function and long term supplementation since creatine is exctreted by the kidney.
It would probably be better and safer to take the CellTech recovery for one week in a month to avoid straining your kidneys. You do not need a recovery drink with creatine and excellent results can be achieved with 20-25g protein combined with carbohydrate in a recovery drink.
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