Creatine monohydrate

[ColemanKubi]

Hey people.

I finally got permission to use creatine from my parents.

I've got a few questions since there's lots of different info on the webs..

Some sites say to cycle and some say not to. Which one?

Also some say take 20 g for 5 days and other sites say take 5-10g erryday. Which one?

Do i need to take crea on restdays?

Thanks in advance.

[slygoat008]

Take 3-5g once a day, every day. No need to load or cycle. Simple

[ColemanKubi]

Take 3-5g once a day, every day. No need to load or cycle. Simple

Thanks.
So i can just take it on rest days ?

[ColemanKubi]

Oh and btw.

In the morning when i wake up or after workouts?

[rtpurdum]

3-5g everyday as stated above. You can load but it really is not necessary. As with loading you are more likely to get the side effects, stomach issues and such.

[snorkelman]

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.

[Heluva]

another same creatine question all over again
another "not gonna use search option" person ...

[ColemanKubi]

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.

I think im going for option 2.
10 G for 10 days.
But after these 10 days should i just do 10 days ago?
I think i will take 5g when i wake up and 5g after workout?
Yay/Nay?

[Xyas]

Take 3-5 grams every day, timing doesn't really matter once you reach saturation point, and just continue to take it. I don't prefer to load just because it upsets my stomach and I get really bad diarrhea when I do that. Get the cheap stuff, Creatine creapure monohydrate.

[Heluva]

I think im going for option 2.
10 G for 10 days.
But after these 10 days should i just do 10 days ago?
I think i will take 5g when i wake up and 5g after workout?
Yay/Nay?

the consensus is: "no loading", but u still want to load. so what is the point of asking then ?



Creatine is simple: no loading, no cycling, 5g a day anytime of the day, drink loads and loads of water. Simple.

Any more questions ?

[Xyas]

I think im going for option 2.
10 G for 10 days.
But after these 10 days should i just do 10 days ago?
I think i will take 5g when i wake up and 5g after workout?
Yay/Nay?

Once you've done the loading after those 10 days you can just take the 3-5 grams per day and you'll maintain muscle saturation. Won't matter when you take it at that point.

[dandaman5984]

You're 16... spend some more time researching before you decide to start ingesting supplements.

[ColemanKubi]

the consensus is: "no loading", but u still want to load. so what is the point of asking then ?



Creatine is simple: no loading, no cycling, 5g a day anytime of the day, drink loads and loads of water. Simple.

Any more questions ?

Okay i just took 5g so i don't need to take it anymore for the rest of the day?

[GIGANTOR]

Hey people.

I finally got permission to use creatine from my parents.

I've got a few questions since there's lots of different info on the webs..


Thanks in advance.

Dont load, dont ask me to try and find that article, but loading and not loading has the same levels at the end of 30 days. So loading gets you their quicker ie around week 2 but after that it tappers off and is the same as not loading. Got a race in the next week or two, load, if you're going to be taking it over the long haul, dont load and save some cash. 5g after a workout with something sugary, ie dextrose, or some fruit and you're good to go. Good luck man and keep us posted. if you only resting one day, than sure if you forget you forget, but try to keep it in everyday.

Some sites say to cycle and some say not to. Which one?

Also some say take 20 g for 5 days and other sites say take 5-10g erryday. Which one?

Do i need to take crea on restdays?

[VicMackey92]

don't load , this is a waste of money men!

[ColemanKubi]

Dont load, dont ask me to try and find that article, but loading and not loading has the same levels at the end of 30 days. So loading gets you their quicker ie around week 2 but after that it tappers off and is the same as not loading. Got a race in the next week or two, load, if you're going to be taking it over the long haul, dont load and save some cash. 5g after a workout with something sugary, ie dextrose, or some fruit and you're good to go. Good luck man and keep us posted. if you only resting one day, than sure if you forget you forget, but try to keep it in everyday.

Some sites say to cycle and some say not to. Which one?

Also some say take 20 g for 5 days and other sites say take 5-10g erryday. Which one?

Do i need to take crea on restdays?

So no need to take it in the mornign when i wake up.
Just 5g after a workout with something to spike insulin ( i prefer dextro).
Is this right?
Also i train 5x a week (sometimes 4 but usually 5).
And ill post in this thread .
Only still one thing. to take on restdays or not?

[VicMackey92]

So no need to take it in the mornign when i wake up.
Just 5g after a workout with something to spike insulin ( i prefer dextro).
Is this right?
Also i train 5x a week (sometimes 4 but usually 5).
And ill post in this thread .
Only still one thing. to take on restdays or not?

yes take on restday , if you want , take 3 gram on restday.
Take it after your workout

[ColemanKubi]

yes take on restday , if you want , take 3 gram on restday.
Take it after your workout

Allright thanks i think i got it.

5g every lift day after workout with dextro
and 3g on rest days
this all till i run out and buy a new one ( no cycling right?)
alright i think i got it. i just took 5-6g so i dont have to take anymore.

[gbullock32]

So no need to take it in the mornign when i wake up. Take it whenever you want.
Just 5g after a workout with something to spike insulin ( i prefer dextro). Take it with whatever you want, no need to "spike insulin", take it with water and call it good.
Is this right? You should do more research before buying things.
Also i train 5x a week (sometimes 4 but usually 5).
And ill post in this thread .
Only still one thing. to take on restdays or not? Go for it, 3-5g a day, everyday.

If you still have to ask anymore questions after having gotten so many answers from various people my suggestion would be to throw away your creatine until you learn to do proper research on supplements before buying them.

[snorkelman]

Just 5g after a workout with something to spike insulin ( i prefer dextro).
Is this right?

No that is not right. You do not need any carbs with creatine. Dextrose is not needed.

[ColemanKubi]

So no need to take it in the mornign when i wake up. Take it whenever you want.
Just 5g after a workout with something to spike insulin ( i prefer dextro). Take it with whatever you want, no need to "spike insulin", take it with water and call it good.
Is this right? You should do more research before buying things.
Also i train 5x a week (sometimes 4 but usually 5).
And ill post in this thread .
Only still one thing. to take on restdays or not? Go for it, 3-5g a day, everyday.

If you still have to ask anymore questions after having gotten so many answers from various people my suggestion would be to throw away your creatine until you learn to do proper research on supplements before buying them.

Alright calm.
Just 5g everyday with water no need to insulin. Ill take it after workouts.

No that is not right. You do not need any carbs with creatine. Dextrose is not needed.

Allright thx

[VicMackey92]

yes don't cycle creatine , creatine on long term is lean mass and strenght , if you stop you lost the effect quick

and don't add carb , useless

[RaginAzN]

Imo I wouldn't load, I think this is where the majority of "I'm bloating from creatine" thread comes from. Dose intelligently and you'll be fine.

[ColemanKubi]

Thanks for the responses. Would rep if i had a decent amount so for now my gratitude hopefully will be enough :d

Just going to take 5g erryday.

[mikz86ta]

If no one already said (didnt read every post) drink lotsa water during the day while ur on it

[GIGANTOR]

No that is not right. You do not need any carbs with creatine. Dextrose is not needed.

Really? please provide with peer reviewed journal articles to support this claim, I will also do the same about how "more" effective it is do add sugar to creatine monohydrate for better absoroption/results. Can be submitted at anytime on this thread, but deadline is in 7 days (July 11th, 11:59 ET).

[Cheftepesh]

Keep it simple. No loading. 3-5g a day for a month and your saturated. Drink plenty of water.

[miridel]

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.

This^^

Great post and that`s the complete story.

I personally would just like to add that you should also add a tablespoon of dextrose with each serving of creatine.

It MAY help drive the creatine better into the muscles
(the dextrose creates an insulin surge in the blood,which improves every nutrient uptake in the muscles).

I personally get much better this way.

[ThatGain]

As most everyone is saying, 3-5g/day with plenty of water and you'll be fine. To create a decent insulin spike (helps the uptake of creatine into the cell) try mixing it with grape juice (not from concentrate). If you'd like further peer-reviewed reading on the effects of creatine monohydrate I suggest trying to get a hold of "Clinical Pharmacology of the Dietary Supplement Creatine Monohydrate" by Adam M. Persky AND Gayle A. Brazeau, it's a very informative read

happy lifting!

[rhadam]

This^^

Great post and that`s the complete story.

I personally would just like to add that you should also add a tablespoon of dextrose with each serving of creatine.

It MAY help drive the creatine better into the muscles
(the dextrose creates an insulin surge in the blood,which improves every nutrient uptake in the muscles).

I personally get much better this way.

Not needed at all. Uptake has no relevance when you're saturated. Plus, it's been proven that protein alone will create enough of an insulin spike post workout. Plus it's been [again] proven that post workout nutrient timing is basically irrelevant as the body stays anabolic for over 24 hours post bout.

My recommendation is to seek some current nutritional science knowledge.