or does it depend on their size/weight/goals.. current diet etc?
I've never know how much to take or even if I really need to take it. I started the gym about a year and a half ago with a friend and he straight away said buy creatine and a protein powder.. and like a headless chicken I bought it, took it.. and never really knew how much.
He advised me to just take one spoonful along with a shake.
Is this right/wrong, could anyone give me some proper info on it?
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03-08-2012, 03:11 PM #1
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how much creatine should someone take?
The First Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
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03-08-2012, 03:13 PM #2
take 3-5g a day whenever with whatever you like. No loading and no cycling needed. Enjoy
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03-08-2012, 03:15 PM #3
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03-08-2012, 03:23 PM #4
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03-08-2012, 03:25 PM #5
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im pretty sure it was just old myths that people thought you had to cycle.. but its a natural thing.. you wouldnt cycle protein.. because you get it in food you eat anyways.. same for creatine..
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03-08-2012, 03:26 PM #6
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03-08-2012, 03:33 PM #7
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03-08-2012, 04:00 PM #8
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Its because we begin taking it again about 4 days out from the competition cause the creatine will draw the water from under our skin to give us a more shredded look.
i take 7.5 grams of mono on workout days and 5 grams on rest days. Im 205lbs so i figure someone who is 130lbs and 200lbs needs more or less creatine. Total broscience i got no research to back this up. But it makes sense in my mindBPI Brand Ambassador
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03-08-2012, 04:05 PM #9
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^^Studies involving a loading phase have subjects ingest 0.3 g per kg per day for 5 days followed by 0.03 grams per kg per day after that loading phase.
So a person who weighs 150 pounds would take 0.3 g X 68.2 kg = 20.46 grams per day for 5 days, and then 2 grams per day afterwards.
Similarly, a person who weighs 200 pounds would take 0.3 g X 90.9 kg = 27.27 grams per day for 5 days, and then 2.7 grams per day afterwards.
Of course, loading is optional, but my point is that even a 200 pound male doesn't need more than 3 grams per day to maintain saturation levels.
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03-08-2012, 04:10 PM #10
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