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  1. #1
    Registered User whey_chubby's Avatar
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    Question How much creatine is too much?

    I posted this question in the supplement forum and figured I'd post it here in case some of us "older" folks don't frequent the other forums.

    Conventional wisdom says you need 5g per day. Most people who take regular supplements do a pre WO drink and a post WO drink; both of these usually have creatine, about 5g per drink so thats 10g right there. With the pre WO drink sometimes people take more than one scoop thereby increasing the creatine and other pre WO goodies. This can bring you up to 15g per day.

    Should I cut back on the creatine? If I stick to one scoop of a pre WO drink and one scoop of a post WO drink that will still be 10g per day. Is this still too much?

    Any advice would be appreciated. This supp stuff is very expensive and I don't want to be literally "pissing" my money away.
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  2. #2
    Registered User Astro_Gym's Avatar
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    Originally Posted by whey_chubby View Post
    I posted this question in the supplement forum and figured I'd post it here in case some of us "older" folks don't frequent the other forums.

    Conventional wisdom says you need 5g per day. Most people who take regular supplements do a pre WO drink and a post WO drink; both of these usually have creatine, about 5g per drink so thats 10g right there. With the pre WO drink sometimes people take more than one scoop thereby increasing the creatine and other pre WO goodies. This can bring you up to 15g per day.

    Should I cut back on the creatine? If I stick to one scoop of a pre WO drink and one scoop of a post WO drink that will still be 10g per day. Is this still too much?

    Any advice would be appreciated. This supp stuff is very expensive and I don't want to be literally "pissing" my money away.
    At some point, for everyone, the laws of diminishing returns must kick in. Seems 5g is the recommended dose most often touted. Is more better? I'm not sure... guess you'd have to experiment on yourself, and monitor for a reaction/benefit/downside/side effects.

    It might be like eating protein. For example, I always keep my protein intake per meal at 50g or less. Conventional wisdom seems to suggest that if I load on protein, say 100g per meal, the body cannot assimilate, thereby benefit the body in terms of muscle growth. Maybe some individuals can assimilate and use 100g of protein from a single meal. I'm pretty sure I'm not one of them, nor do I wanna put my kidneys through the test. Like protein intake, diminishing returns also applies to creatine.

    Another thing to consider, if you load up so much on creatine, and do not cycle it, perhaps your body might figure it no longer needs to produce the normal, 1g per day it produces naturally. Maybe such an occurrence is a remote possibility, but why chance it?
    Last edited by Astro_Gym; 06-08-2009 at 02:16 PM.
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  3. #3
    Registered User snorkelman's Avatar
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    what supps are you taking that have creatine in them? Do either of the supps contain dextrose? If yes, that is a waste of money. There is no point in trying to speed up creatine uptake once you are past the loading phase/ once your cells are saturated with creatine.

    Just buy some creatine mono and add it to your pre-post shakes so that you get 5 grams per day.

    There is a great article all about creatine called "Clinical pharmacology of the dietary supplement creatine monohydrate."

    Persky AM, Brazeau GA. Pharmacol Rev. 2001 Jun;53(2):161-76. Review. PMID: 11356982; abstract available online at http://www.ncbi.nlm.nih.gov/pubmed/1...ubmed_RVDocSum

    Entire article at: http://pharmrev.aspetjournals.org/cgi/content/full/1v1
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  4. #4
    Nihilist Karl_Hungus's Avatar
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    Originally Posted by whey_chubby View Post
    Conventional wisdom says you need 5g per day. Most people who take regular supplements do a pre WO drink and a post WO drink; both of these usually have creatine, about 5g per drink so thats 10g right there. With the pre WO drink sometimes people take more than one scoop thereby increasing the creatine and other pre WO goodies. This can bring you up to 15g per day.

    Should I cut back on the creatine? If I stick to one scoop of a pre WO drink and one scoop of a post WO drink that will still be 10g per day. Is this still too much?
    It is probably overkill, but it ain't gonna kill ya. Research on creatine has shown that 10g per day for years on end won't negatively affect renal function. Still though....I'd cut it back to about 5g per day....or, take it only on training days.
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  5. #5
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    x2

    I'm with Mr. Snorkelman as this is exactly what I do. Add approx. 5 grams to my pre & post shakes.

    Originally Posted by snorkelman View Post
    what supps are you taking that have creatine in them? Do either of the supps contain dextrose? If yes, that is a waste of money. There is no point in trying to speed up creatine uptake once you are past the loading phase/ once your cells are saturated with creatine.

    Just buy some creatine mono and add it to your pre-post shakes so that you get 5 grams per day.

    There is a great article all about creatine called "Clinical pharmacology of the dietary supplement creatine monohydrate."

    Persky AM, Brazeau GA. Pharmacol Rev. 2001 Jun;53(2):161-76. Review. PMID: 11356982; abstract available online at http://www.ncbi.nlm.nih.gov/pubmed/1...ubmed_RVDocSum

    Entire article at: http://pharmrev.aspetjournals.org/cgi/content/full/1v1
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  6. #6
    Registered User Dutchman's Avatar
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    The NIH (National institute of Health) is now running stage three field trials accross the US and Canada wherin Creatine is being tested again as the best natural remedy for Parkinson's Disease. I just confirmed for friends of mine again last week, that they are using 10 gms a day in 2 X 5 gm doses. This is a long term study scheduled to run for the several more years. I wouldn't have any problems with taking such amounts daily as long as you need to. I've only been taking it for 20+ years myself.
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