I am going to be starting a cycle of Body Fortress Super Advanced Creatine I bought at Wal-Mart. Has anyone taken this product. All of the online reviews are positive. I am also going to be trying to lose weight at the same time.
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I am going to be starting a cycle of Body Fortress Super Advanced Creatine I bought at Wal-Mart. Has anyone taken this product. All of the online reviews are positive. I am also going to be trying to lose weight at the same time.
[QUOTE=MGreene22;954392963]... I am also going to be trying to lose weight at the same time.[/QUOTE]
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How many grams of creatine can/should a person consume in one day?
Think of it like a gas tank. Your body typically runs on anywhere from near empty to near full. Those who don't eat meat are closer to near empty. Those who eat a LOT of meat are closer to near full. Anyway, you can always "top off" your tank by supplementing. In this case creatine. At the beginning you can dump in a whole bunch to get it topped off, or you can just add a little and eventually it will get topped off. This is called reaching the saturation point.
Most recommendations for supplementing with creatine powder is in the range of 3-5 grams per day. Some labels claim that you should dose higher. It all comes down to how well you tolerate higher doses and how fast you want to saturate your muscles.
Basically you can choose to load or not load. Either choice will result in reaching the saturation point. If you choose to load, you simply reach that saturation point faster. If you choose to not load, you will still reach the saturation point, it will just take longer. Some people want to see results faster, others want to save pennies and possible stomach discomfort and are fine with it taking a bit longer.
If you are considering loading, there are a couple different ways to do it. The typical loading protocol is to ingest 20 grams of creatine monohydrate per day (often broken into 4 equal doses of 5 grams each). After about a week of this loading dose, you will achieve saturation. Such an aggressive loading protocol may result in stomach upset. Another way to load, which is less aggressive, and less likely to result in stomach upset is to ingest 10 grams of creatine per day for 10 days (such as in two doses of 5 grams each). This will get you saturated in about 10 days. If you chose to not load at all, then you will just take 3-5 grams of creatine monohydrate per day, and you will still reach the saturation point, but instead of it taking a week or ten days, it will take about a month of dosing at 3-5 grams/day.
If you decide to load, then after you have reached saturation, you can maintain saturation with just 2-3 grams per day, but many err on the side of caution and use 3-5 grams per day.
As you can see from the label above, the product you are considering gives you about 6 grams per serving. You can save a bunch of money and calories by selecting a creatine powder that doesn't include all the stuff you may not need.
For future reference it will be beneficial to research the supplements you are thinking about taking before buy them. This will help you save money by not buying something that will do nothing for you. On a side note why in the world does something with that much sugar in it also need stevia?