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.
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06-09-2008, 04:01 PM #1
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Creatine: loading phase of 10mg daily?
Last edited by tehmac; 06-09-2008 at 04:07 PM.
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06-09-2008, 04:03 PM #2
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06-09-2008, 04:07 PM #3
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06-09-2008, 04:07 PM #4
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06-09-2008, 04:10 PM #5
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.
"2Burnt takes AlphaMax to the Max" log
http://forum.bodybuilding.com/showthread.php?t=157974513&p=1170521023#post1170521023
<<PH/DS Family Member 3rd cousin once removed>>
Don't expect a supplement company to wipe your ass for you, only YOU know what you eat, which pre you take, and how much folic acid you intake daily. Supplement accordingly.-POISON
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06-09-2008, 04:19 PM #6
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06-09-2008, 04:34 PM #7
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06-10-2008, 12:46 AM #8
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06-10-2008, 01:01 AM #9
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06-10-2008, 04:42 AM #10
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06-10-2008, 04:51 AM #11
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. "
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06-10-2008, 09:32 AM #12
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06-10-2008, 10:01 AM #13
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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?
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06-10-2008, 10:20 AM #14
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06-10-2008, 10:27 AM #15
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06-10-2008, 10:52 AM #16
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06-10-2008, 10:55 AM #17
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06-10-2008, 10:58 AM #18
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06-10-2008, 11:55 AM #19
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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.NPC Bodybuilder, Mother and Hater Extraordinaire
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06-10-2008, 12:24 PM #20
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06-10-2008, 12:43 PM #21"2Burnt takes AlphaMax to the Max" log
http://forum.bodybuilding.com/showthread.php?t=157974513&p=1170521023#post1170521023
<<PH/DS Family Member 3rd cousin once removed>>
Don't expect a supplement company to wipe your ass for you, only YOU know what you eat, which pre you take, and how much folic acid you intake daily. Supplement accordingly.-POISON
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06-10-2008, 12:44 PM #22"2Burnt takes AlphaMax to the Max" log
http://forum.bodybuilding.com/showthread.php?t=157974513&p=1170521023#post1170521023
<<PH/DS Family Member 3rd cousin once removed>>
Don't expect a supplement company to wipe your ass for you, only YOU know what you eat, which pre you take, and how much folic acid you intake daily. Supplement accordingly.-POISON
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06-10-2008, 12:48 PM #23
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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.
NPC Bodybuilder, Mother and Hater Extraordinaire
Sponsored by Prep & Rep Kitchen
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06-10-2008, 12:57 PM #24"2Burnt takes AlphaMax to the Max" log
http://forum.bodybuilding.com/showthread.php?t=157974513&p=1170521023#post1170521023
<<PH/DS Family Member 3rd cousin once removed>>
Don't expect a supplement company to wipe your ass for you, only YOU know what you eat, which pre you take, and how much folic acid you intake daily. Supplement accordingly.-POISON
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06-10-2008, 01:16 PM #25
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06-10-2008, 01:27 PM #26
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06-10-2008, 01:49 PM #27
- Join Date: Jul 2006
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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.
NPC Bodybuilder, Mother and Hater Extraordinaire
Sponsored by Prep & Rep Kitchen
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06-10-2008, 04:33 PM #28"2Burnt takes AlphaMax to the Max" log
http://forum.bodybuilding.com/showthread.php?t=157974513&p=1170521023#post1170521023
<<PH/DS Family Member 3rd cousin once removed>>
Don't expect a supplement company to wipe your ass for you, only YOU know what you eat, which pre you take, and how much folic acid you intake daily. Supplement accordingly.-POISON
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06-10-2008, 05:16 PM #29
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.
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06-10-2008, 05:28 PM #30
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.
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