Let's see. "it's estimated that 2 sodium ions and 1 chloride ion are necessary for creatine transport." but I also want a 1-to-1 molar ratio between my sodium and potassium - we need about 2x more potassium than sodium, but we sweat sodium faster, or something like that. Bicarbonate ion buffers are recommended in insanely high doses per kg, so that is a limit I am not going to hit. Magnesium losses via sweat seem to be minimal so I'll also leave that out for now. Hence,
for ONCE-DAILY PRE-WORKOUT ONLY ( excluding further consumption normal feedings ) :
PART A
creatine monohydrate : pushing about 0.1g/1000g body weight, I'd be dosing 5g as a 50+kg guy ( creatine monohydrate absorbs atmospheric water on-shelf, beware )
PART B
potassium : winging this at about 4g RDA, say 25% is ( 0.025576559594663 = X ) mol, and if the salt is potassium chloride that's 1.90675809 g
sodium : X mol of sodium chloride is 1.49451511 g + X mol of sodium bicarbonate is 2.14861004 g
So that puts us at :
- X mol potassium, K+
- X mol bicarbonate, HCO3-
- 2X mol sodium, Na+
- 2X mol chloride, Cl-
Totaling ~5.6 g salts + 5g creatine + some amount of water.
Hm. Right, time for some drinking games ...
Anecdotally, people have tried something like thing with one quarter the salt molarity, so I may knock it down in future tests if I survive this one.
Next test should be for
- Y mol potassium
- Y mol chloride
- Y mol sodium
- Y mol bicarbonate
- Y = X/2 = 0.0127882797973315
- 0.95337904717 g potassium chloride
- 1.07430502093 g sodium bicarbonate
- totalling ~2.1 g salts
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