Creatine: loading phase of 10mg daily?

tehmac · 06-09-2008, 05:01 PM

EDIT: Title should read - "Loading phase or 10g daily?"

I have been reading and receiving mixed advice from people on the appropriate way to take Creatine. On the tub it obviously says take it several times daily during the loading phase for a week and then reduce thereafter, while some people on here have said 10g daily and you don't need the loading phase. Why are there different beliefs and what is common wisdom here as I begin taking it tomorrow. Thanks.

Amino89 · 06-09-2008, 05:03 PM

You mean grams?

5g. on workout days is all that is needed, no need to load or take more then 5g.

willldabeast · 06-09-2008, 05:07 PM

Quote:

Originally Posted by Amino89

You mean grams?

5g. on workout days is all that is needed, no need to load or take more then 5g.

werd

tehmac · 06-09-2008, 05:07 PM

Quote:

Originally Posted by Amino89

You mean grams?

5g. on workout days is all that is needed, no need to load or take more then 5g.

Yeh sorry I meant grams. So you are saying 5grams? Argh, this is a nightmare, too many conflicting pieces of information!

2Burnt · 06-09-2008, 05:10 PM

5 grams takes longer to saturate the muscles but is easier on gut, kidneys, etc. Loading phase offers quicker saturation but also has negative effects. As far as on just workout days, I suppose that has its possibilities, but I dont know for sure.

tehmac · 06-09-2008, 05:19 PM

Quote:

Originally Posted by 2Burnt

5 grams takes longer to saturate the muscles but is easier on gut, kidneys, etc. Loading phase offers quicker saturation but also has negative effects. As far as on just workout days, I suppose that has its possibilities, but I dont know for sure.

So most people just take 5g (1 heaped tablespoon) of creatine per day (I had heard something about pre and post-workout)? Do I take it on non-workout days also? I workout Monday, Wednesday and Friday. Also, when is best time to take it during the day?

NC_Tarheel · 06-09-2008, 05:34 PM

Quote:

Originally Posted by Amino89

You mean grams?

5g. on workout days is all that is needed, no need to load or take more then 5g.

what he said

take for 8 - 12 weeks w/ a washout period of 4 - 6 weeks and then repeat

tehmac · 06-10-2008, 01:46 AM

Is it best to take it pre or post-workout? Also, is taking it just 3 days per week enough to have it saturate the muscle and keep it there so you see the benefits?

zachattack43 · 06-10-2008, 02:01 AM

Quote:

Originally Posted by Amino89

You mean grams?

5g. on workout days is all that is needed, no need to load or take more then 5g.

right, but he weighs 140lbs, so he doesnt need that much, go for 3g. Yes, that is all that is needed. Just take it post workout with your shake.

tehmac · 06-10-2008, 05:42 AM

Thanks folks, much appreciated!

ahmadam · 06-10-2008, 05:51 AM

Quote From BB.com : " Q: Is the loading phase with Creatine necessary to experience any benefits?

A: Necessary is a rather strong word. The loading phase is not required when using Creatine, but results of our university studies indicate that the loading phase helps you reach that magic muscle-creatine saturation point quicker than if you just started out with the maintenance dose. You can reach the same creatine saturation point by taking one serving of Creatine for 30 days as you would from loading for 5 days, but most people aren't interested in waiting a month for results they could see in a week or less. "

zachattack43 · 06-10-2008, 10:32 AM

Quote:

Originally Posted by ahmadam

Quote From BB.com : " Q: Is the loading phase with Creatine necessary to experience any benefits?

A: Necessary is a rather strong word. The loading phase is not required when using Creatine, but results of our university studies indicate that the loading phase helps you reach that magic muscle-creatine saturation point quicker than if you just started out with the maintenance dose. You can reach the same creatine saturation point by taking one serving of Creatine for 30 days as you would from loading for 5 days, but most people aren't interested in waiting a month for results they could see in a week or less. "

wrong, you dont reach it quicker. It still takes 28 days no matter what dose you use.

tehmac · 06-10-2008, 11:01 AM

Quote:

Originally Posted by zachattack43

wrong, you dont reach it quicker. It still takes 28 days no matter what dose you use.

So if I'm only taking this 3 days a week I reach the same saturation level as someone who takes it 4 times a day for a week or someone who takes one a day for 28 days. By your statement it seems that everyone takes 28 days to reach the same point regardless of dosage? If that is the case, then why do people load up on it at all or even take it once a day when they can take it even less?

zachattack43 · 06-10-2008, 11:20 AM

Quote:

Originally Posted by tehmac

So if I'm only taking this 3 days a week I reach the same saturation level as someone who takes it 4 times a day for a week or someone who takes one a day for 28 days. By your statement it seems that everyone takes 28 days to reach the same point regardless of dosage? If that is the case, then why do people load up on it at all or even take it once a day when they can take it even less?

they load bc of marketing and old beliefs that have been disproven.

Aim2Gain · 06-10-2008, 11:27 AM

Hmm im planning on getting MET RX CREATINE MONOHYDRATE 240 CAPS 700MG. . . i weigh 110 pounds. . Any recommendations on how often and how much i should take it?. . dont lyk going by labels as im 17 an thts recommending it for an adult. . i workout usually 3-4 times a week . . Thnx

zachattack43 · 06-10-2008, 11:52 AM

Quote:

Originally Posted by Aim2Gain

Hmm im planning on getting MET RX CREATINE MONOHYDRATE 240 CAPS 700MG. . . i weigh 110 pounds. . Any recommendations on how often and how much i should take it?. . dont lyk going by labels as im 17 an thts recommending it for an adult. . i workout usually 3-4 times a week . . Thnx

male or female?
Get the powder, its cheaper and creatine mono tastes like nothing. Get Creapure by Prolab.

burke · 06-10-2008, 11:55 AM

Off topic here but I have never used Creapure... does it really have NO TASTE. I have 100% Pure Creatine Monohydrate Vitaminshoppe brand and it tastes and smells like chlorine. Just wondering if Creapure truly is tasteless?

Aim2Gain · 06-10-2008, 11:58 AM

Male. . was thinking of getting the capsules for handyness. . easier to take. . e.g. at work. . Prolab good?. . what brand would you recommend for whey protein?. . thnx btw

dvsness · 06-10-2008, 12:55 PM

Quote:

Originally Posted by tehmac

So if I'm only taking this 3 days a week I reach the same saturation level as someone who takes it 4 times a day for a week or someone who takes one a day for 28 days. By your statement it seems that everyone takes 28 days to reach the same point regardless of dosage? If that is the case, then why do people load up on it at all or even take it once a day when they can take it even less?

Take a maintenance dose daily for the first month. After that, you will be saturated and you can choose to only use it on training days PWO, or still every day. I tend to take mine every day so long as I remember. I never forget on training days, since I add it to my PWO shake.

Quote:

Originally Posted by Aim2Gain

i weigh 110 pounds. . Any recommendations on how often and how much i should take it?. . dont lyk going by labels as im 17 an thts recommending it for an adult. . i workout usually 3-4 times a week . . Thnx

Roughly half dose, or 2.5g. Powder would be 1/2 tsp.

Quote:

Originally Posted by burke

Off topic here but I have never used Creapure... does it really have NO TASTE. I have 100% Pure Creatine Monohydrate Vitaminshoppe brand and it tastes and smells like chlorine. Just wondering if Creapure truly is tasteless?

Using Prolab Creapure I don't taste anything in my shake, it doesn't effect the protein flavor. I have never noticed a smell, either. Is yours expired?

Quote:

Originally Posted by Aim2Gain

Male. . was thinking of getting the capsules for handyness. . easier to take. . e.g. at work. . Prolab good?. . what brand would you recommend for whey protein?. . thnx btw

Why do you need to take Creatine at work?

Powder is cheaper, and as I mentioned earlier, it's great to add to your PWO shake. Prolab also makes good whey protein. I like the Cinnamon flavor the best.

ahmadam · 06-10-2008, 01:24 PM

Quote:

Originally Posted by zachattack43

wrong, you dont reach it quicker. It still takes 28 days no matter what dose you use.

Could You Post The Study You're Talking About?

2Burnt · 06-10-2008, 01:43 PM

Quote:

Originally Posted by tehmac

So most people just take 5g (1 heaped tablespoon) of creatine per day (I had heard something about pre and post-workout)? Do I take it on non-workout days also? I workout Monday, Wednesday and Friday. Also, when is best time to take it during the day?

Quote:

Originally Posted by dvsness

Take a maintenance dose daily for the first month. After that, you will be saturated and you can choose to only use it on training days PWO, or still every day. I tend to take mine every day so long as I remember. I never forget on training days, since I add it to my PWO shake.

Roughly half dose, or 2.5g. Powder would be 1/2 tsp.

Using Prolab Creapure I don't taste anything in my shake, it doesn't effect the protein flavor. I have never noticed a smell, either. Is yours expired?

Why do you need to take Creatine at work?

Powder is cheaper, and as I mentioned earlier, it's great to add to your PWO shake. Prolab also makes good whey protein. I like the Cinnamon flavor the best.

What she said

2Burnt · 06-10-2008, 01:44 PM

Quote:

Originally Posted by ahmadam

Could You Post The Study You're Talking About?

yeah, im curious as well.

dvsness · 06-10-2008, 01:48 PM

Quote:

Originally Posted by 2Burnt

yeah, im curious as well.

I don't believe the rate is the same iirc. While you may achieve saturation slightly faster by loading, within a month you will be at the same saturation level regardless. If you choose to load, you end up going through product faster, as well as opening yourself up to experience the 'sides' that people complain about like bloating and gastric distress, since you are intaking more than the body can absorb. When dosed properly, these 'sides' are rarely seen.

2Burnt · 06-10-2008, 01:57 PM

Quote:

Originally Posted by dvsness

I don't believe the rate is the same iirc. While you may achieve saturation slightly faster by loading, within a month you will be at the same saturation level regardless. If you choose to load, you end up going through product faster, as well as opening yourself up to experience the 'sides' that people complain about like bloating and gastric distress, since you are intaking more than the body can absorb. When dosed properly, these 'sides' are rarely seen.

Do you know the bodies absorption rate of creatine? Not only in terms of loadind but also like what might be the optimal dosage to take, albeit, inconvienant, would it be better to take like 2.5 grams twice a day or is the normal 5 have the same effectiveness?

tehmac · 06-10-2008, 02:16 PM

Quote:

Originally Posted by 2Burnt

Do you know the bodies absorption rate of creatine? Not only in terms of loadind but also like what might be the optimal dosage to take, albeit, inconvienant, would it be better to take like 2.5 grams twice a day or is the normal 5 have the same effectiveness?

+1, although by sounds of it since I weigh only 140lbs I should just take 3g once daily for one month?

burke · 06-10-2008, 02:27 PM

Nah.. mines not expired but it also does not have the Creapure logo on the back so I think that may be why.

dvsness · 06-10-2008, 02:49 PM

Quote:

Originally Posted by 2Burnt

Do you know the bodies absorption rate of creatine? Not only in terms of loadind but also like what might be the optimal dosage to take, albeit, inconvienant, would it be better to take like 2.5 grams twice a day or is the normal 5 have the same effectiveness?

The optimal amount/day was 5g based on 200 lbs, which is why you see recommended doses to be 1g/40 lbs. While you *can* dose it as frequently as you'd like, I suppose, I don't see the benefit, honestly. Once you are saturated, that would be like trying to add water to a cup that is full. PWO makes the most sense, as you have depleted your stores somewhat and your body is primed to take in nutrients as well as supplements.

2Burnt · 06-10-2008, 05:33 PM

Quote:

Originally Posted by dvsness

The optimal amount/day was 5g based on 200 lbs, which is why you see recommended doses to be 1g/40 lbs. While you *can* dose it as frequently as you'd like, I suppose, I don't see the benefit, honestly. Once you are saturated, that would be like trying to add water to a cup that is full. PWO makes the most sense, as you have depleted your stores somewhat and your body is primed to take in nutrients as well as supplements.

Makes sense.

Salty99 · 06-10-2008, 06:16 PM

Lol when I was on Cell-Tech, the directions reccommended to take 2 servings for the loading phase which equaled 20 grams of creatine

Not to confuse you further lol but just sayin'. Usually with creatine blends (Celltech, size on, cellmass) there seems to be alot more creatine (because of the 'proprietary blend' and whatnot) but with straight up monohydrate anywhere from 3-5 grams is all you need.

browndustin · 06-10-2008, 06:28 PM

Listen, bubs. Stop loading your creatine. It's just a more efficient way to get to the bottom of the tub. Your skeletal muscle will be loaded with creatine when it's loaded with creatine. It's not like you have a meter to gauge when this happens, so just take a standard, low/appropriate dosage and continue to do so.

Also remember that when you quit taking it, there is still a fair amount in your system for around 30 days. This does not include the creatine you consume from animal flesh. If you're eating an appropriate amount of meat, you'll still have a decent amount of creatine in your system. This is one reason why I don't load, cycle or follow eccentric creatine timing schedules. Another reason why people recommend crazy "creatine cycles" is because the consumer gets so fixated on optimizing his gainz that he falls into their bullocks and starts believing that the results stem from the whacked dosing scheme. It's just a trick to divert your attention.

I don't recommend anymore than 2-3g of creatine monohydrate each day for a 140lb athlete. Take it post workout where it'll absorb faster. Consume a protein shake with some ground oats (a scoop of protein and 1/3-1/2 cup of oats) and 2-3g of creatine. That's all you need. Don't spike your insulin needlessly with high glycemic sugars. On off days, take the creatine in the morning with your first meal and don't be so concerned with high doses, loading or cycling. I'm 190lbs and I only take around 3g of creatine on workout days. It's all that's necessary. If you're over 200lbs of lean mass then take 4g or maybe 5g depending on your diet. It won't do much if you take more, just bloat you when the unused creatine turns into creatinine.