How many grams of Creatine a day?

[ashleytumson]

I suggest a rate of 10 to 20 grams per day. This is on the safe side and avoids having and adverse side effects while effectively improving the physiological response to resistance exercise.

[TheJediBrah]

I hear loading phase makes no difference.

False.

It can be useful.

[mmasharpify]

I am taking Pure Creatine Monohydrate and have all ready gone past the loading phase and am currently 4 weeks into use. A lot of you on here say to take 5g a day, however the company suggests on it instructions on the packaging to take 10g a day. Just wondering if I should follow these guidelines or not?
Cheers

There's a spreadsheet somewhere. I cycle 1 month on, 1 month off at 5g

[TheJediBrah]

There's a spreadsheet somewhere. I cycle 1 month on, 1 month off at 5g

why do you cycle?

[anth1357]

I'd take 10g to make sure you're getting enough. Monohydrate isn't that expensive.

[Johnchod]

I just got back from karate training took 60 grams of Creatine Monohydrate right away post work out if you take creatine after an extreme work out it works out better to take it right after the work out as your body is still able to suck it all in to the muscles alot better and feel great rather then taking it before i dont care what the intructions say if its a hard work out and your muscles are stuffed take it stright away it works out better.

[Meadey]

I just got back from karate training took 60 grams of Creatine Monohydrate right away post work out if you take creatine after an extreme work out it works out better to take it right after the work out as your body is still able to suck it all in to the muscles alot better and feel great rather then taking it before i dont care what the intructions say if its a hard work out and your muscles are stuffed take it stright away it works out better.

60 grams what the **** good luck with your dehydration goals of 2013

[KobiDC]

3 - 5 grams for most people. Take it daily, doesn't matter about the timing.

[TheJediBrah]

I just got back from karate training took 60 grams of Creatine Monohydrate right away post work out if you take creatine after an extreme work out it works out better to take it right after the work out as your body is still able to suck it all in to the muscles alot better and feel great rather then taking it before i dont care what the intructions say if its a hard work out and your muscles are stuffed take it stright away it works out better.

You obviously have no idea at all what creatine is and what it does because nothing you said makes any sense

[health4life24]

I am taking Pure Creatine Monohydrate and have all ready gone past the loading phase and am currently 4 weeks into use. A lot of you on here say to take 5g a day, however the company suggests on it instructions on the packaging to take 10g a day. Just wondering if I should follow these guidelines or not?
Cheers

3-5 everyday. No loading, no cycling. Unless you personally decide you want a break from it.

[nradam123]

My brother is talking about creatine in this video:

[albanianero]

COOL VIDEO! Most clarifying than all comments here. Thanks!

My brother is talking about creatine in this video:

[Haz3L]

5-10g

[Haydarfit]

5 ~ grams, you can either go by what's called a loading fase or just take it on daily basis.

[anonymous]

over 9,000



i do 5-10 grams every day. usually 5

[rajchumberis]

Everyone is saying 5g a day. Is that for anyone? Or could the size of the person matter? I.e. I'm 97kgs, so would I need to take slightly more to make sure I'm reaching it's potential? or is 5g enough? (And how many a day?! Once? Twice? I've heard various ideas?!).

thanks

[Slothy11]

Everyone is saying 5g a day. Is that for anyone? Or could the size of the person matter? I.e. I'm 97kgs, so would I need to take slightly more to make sure I'm reaching it's potential? or is 5g enough? (And how many a day?! Once? Twice? I've heard various ideas?!).

thanks

97x0.03=2.91g, Anything extra will be pissed out, you can take 5g to be safe.

[irishshindig]

i have always taken 5g post workout in my protein shake and same for off days, always worked been taking it for 8 or so years on and off no real cyclingand i weigh about 260

[TheguyfromDK15]

i have always taken 5g post workout in my protein shake and same for off days, always worked been taking it for 8 or so years on and off no real cyclingand i weigh about 260

Bumping to keep thread alive

[live1]

5g pre 5g post

[PsychotiChaos]

I just take 5g a day, works great for me.

[ShaunJames90]

I read from TMW to take mine post workout, pre workout you'll just burn it or something. As soon as I finished my workout I mix it in with my protein shake. I may start buying grape juice though as taking it with grape juice, apple juice, orange juice ect spikes your insulin, which is good. I'm taking 5g a day, don't really need anymore than that, just make sure I take it every day.

And on training days should i have it pre or post workout?

[anonymous]

loled at almost 200,000 views
5g a day
/thread

[Tropez]

Good thread.

[andrewstout1993]

you'll be like Ronnie Colman within 2 weeks maybe under if your lucky 20g power!!

20 grams

[Sn0we]

You should be taking kilos of that s*** a day!!!! You will be making all kinds of gains!!!


























aLL KinDZzzzz

[YovanGainz]

Take 5g everyday, anything more than that is a waste and also theres no need for loading

[Eric78DX]

Take 5g everyday, anything more than that is a waste and also theres no need for loading

I've read about loading and that loading was a waste. I tend to side with the idea that it's a waste. Im thinking that once it starts to be in your system at 5g a day and anything more than that is a waste/pissed out then why load it? Taking 2-3 scoops of 5g a day is 15g. With that said, I'd be pissing out 10g and therefore wasting my creatine. Does anyone have a solid scientific benefit for loading or am I missing something?

My weight is currently 234lbs or 106kg x .03 = 3.18g of creatine suggested based on that formula.

So even 5g per day is a bit of a waste of my body is essentially using 3grams a day.

[vlazo]

About 3.50


jk. i take in around 5-6g on training days and on nontraining I don't really know how much I get. Not much.

[datdathcmutrans]

I've read about loading and that loading was a waste. I tend to side with the idea that it's a waste. Im thinking that once it starts to be in your system at 5g a day and anything more than that is a waste/pissed out then why load it? Taking 2-3 scoops of 5g a day is 15g. With that said, I'd be pissing out 10g and therefore wasting my creatine. Does anyone have a solid scientific benefit for loading or am I missing something?

My weight is currently 234lbs or 106kg x .03 = 3.18g of creatine suggested based on that formula.

So even 5g per day is a bit of a waste of my body is essentially using 3grams a day.