Creatine: loading phase of 10mg daily?

[burke]

Originally Posted by browndustin

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.

Totally true all around. Although consuming an excess is useless for maitenance... is it not true that loading does indeed saturate your body quicker?

[tehmac]

After you have taken say 1-3grams daily for 30 days (NOT loading), how do you proceed from there on a daily/weekly basis if you are 'saturated'?

[rukkus]

you continue to take it as long as you train. i, personally, take it only on training days after the first 30 days. i have read a multitude of threads here regarding the topic and it made the most sense to me. *plus it's cheaper*

[dereknextpro]

I've been takin creatine for a year now and i must say that it is very effective. I have packed on 25 pounds so far and am getting bigger every day. There is talk about loading or not loading. Through my experience i have came to the conclusion that it is not needed. Loading can give you slightly better results, but you feel sick and it can be harmful to your body. I mean taking to much of anything is dangerous. I believe that 2-5 g a day will give anyone great results and is the safest way. In the end though, you cant do it all on creatine, you need high protein, calories, and carbs to put on mass.

[tehmac]

Once you are just taking it on work out days i.e. twice a week, do you need to stop taking it every so often for a couple of weeks and then start again? What are the harmful side effects of continual use?

[Grinners]

I am under the impression that creatine only does anything when the muscles are saturated...

Taking 6g a week isnt going to do that/maintain that IMO.