Creatine Dosing and Mixing!

[aaroB]

First time creatine user here.

I am gonna start taking creatine next week and will do a loading phase.

My dosing is gonna be something like this:

week 1: 20g a day for 5 days (workout days) , off days no creatine

weeks 2-6: 2g (may seem kinda low to some of you guys but from what i have read this is all that is needed once you have loaded) a day postworkout (or is it better to take it in the morning?). No creatine on off days.

weeks 7-10: off (no creatine)

When I take it postworkout I will be mixing it with my whey and glutamine. Just want to make sure thats okay and doesnt inhibit absorption somehow..

Let me know your thoughts and any suggestions are most welcome.

Thanks! (I would rep you but I currently have 0 rep power..)

[Murr1525]

Its an ok plan... certainly have to try it the first time and see how your body responds anyway, then tweak for next time.

I would say 2g each day is ok to try... not sure about 2g a day and skipping days.

[aaroB]

Anyone else have suggestions?

I'm probably gonna be mixing it with milk too. Is that alright? I was just wondering becasue I had read somewhere that mixing it with citrus/fruit juices was bad idea because the creatine doesn't get absored properly..

[shadar]

A study was just posted a week or so ago in a creatine thread showing 2g wasn't enough at all. The creatine levels reduced slowly over time while taking 2g/day. A minimum of 3g a day would be better... don't see why you don't take 4-5g like everyone else though.

And imo 20g/day loading is overkill. 10-15 would be plenty.

[aaroB]

A study was just posted a week or so ago in a creatine thread showing 2g wasn't enough at all. The creatine levels reduced slowly over time while taking 2g/day. A minimum of 3g a day would be better... don't see why you don't take 4-5g like everyone else though.

And imo 20g/day loading is overkill. 10-15 would be plenty.

Thanks for the input!

Yeah I was thinking that 20g/day seemed kinda high as well. I also agree that 3g/day wouldnt hurt seeing as the stuff only cost me $40/1.1kg. Would you keep taking it even on non wo days?

I will wait for a few more suggestions before making my decision.

[rhizome]

Thanks for the input!

Yeah I was thinking that 20g/day seemed kinda high as well. I also agree that 3g/day wouldnt hurt seeing as the stuff only cost me $40/1.1kg. Would you keep taking it even on non wo days?

I will wait for a few more suggestions before making my decision.

20 grams is good. Do it. Research backed.

No off days.