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    flossin' who_mike_jones's Avatar
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    Question How often are you supposed to take Creatine?

    I thought its 5g before every workout, but i read some people use it on non-workout days, lol wut?
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    Originally Posted by who_mike_jones View Post
    I thought its 5g before every workout, but i read some people use it on non-workout days, lol wut?
    I take 5 before, then 5 after on workout days, and just a single 5mg dose on off days.
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    I just used 5 after a work out. i thought it worked
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    Originally Posted by fngJD View Post
    I take 5 before, then 5 after on workout days, and just a single 5mg dose on off days.
    this
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    Brotherhood of Iron giuseppe_p's Avatar
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    Originally Posted by who_mike_jones View Post
    I thought its 5g before every workout, but i read some people use it on non-workout days, lol wut?
    wit straight mono ur supposed to do a 5 day loading phase of 20g a day. after that period u have a to maintain ur levels and do 5g a day for however long ur using it for.

    I have a kinda controverial method where i just do 20g a day for 2days then a day off, n repeat this method. It coincides with my training as i do 2days on 1 day off. This method is kinda new from severl university studies n i think it works pretty well. But i does put bita strain on ur liver n is obv more expensive.. but i bough 1.5kg mono when it was on sale so i can afford to waste it
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    The OG of Euphoria PaidLaidMaid's Avatar
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    5g every day so muscle stay saturated
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    Originally Posted by who_mike_jones View Post
    I thought its 5g before every workout, but i read some people use it on non-workout days, lol wut?
    Neither loading nor cycling are necessary..

    1g per 40 lbs is the recommended usage...do not exceed it..

    and 2-3 gms before workout, 2-3 gms after workout are just fine...however i prefer taking entire 5 gms after workout...

    and take it daily for 1 month after which i would recommend taking it only on workout days...
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    Originally Posted by fngJD View Post
    I take 5 before, then 5 after on workout days, and just a single 5mg dose on off days.
    you are going overboard with 10 gms dose of creatine everyday...it is unnecessary and might be harmful too..
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  9. #9
    Brotherhood of Iron giuseppe_p's Avatar
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    Originally Posted by lauhpurush View Post
    Neither loading nor cycling are necessary..

    1g per 40 lbs is the recommended usage...do not exceed it..

    and 2-3 gms before workout, 2-3 gms after workout are just fine...however i prefer taking entire 5 gms after workout...

    and take it daily for 1 month after which i would recommend taking it only on workout days...
    wrong... every1 agrees that there is a required loading phase for creatine monohydrate. This is the standard 20g per day for 5days to saturate you muscles and increase ur muscles phosphocreatine levels. Phosphate produced from creatine is needed for regenerating adenosine triphosphate (ATP) molecules, the main fuel for muscles in initial high-intensity muscle activity. Once u have achieved saturation, a smaller 5g dose is all that is required to keep your bodies levels maintained.

    Without the loading phase it is a waste of time using creatine as the small servings will be expired in daily activities and not participate when your lifting weights.

    On the other had, some products such as cee has faster absoption rates and result in less wasteage upon consumption. As plain monohydrate takes longer to absorb, thereby spending a longer period of time in your digestive system and experiencing greater amounts of loss. Creatine mixed with glucose is a way to overcome post workout, as your increased insulin sensativity post workout means the glucose (and creatine) will be absorbed quicker by your muscles..

    edit: could go on but cbf.. u get the idea
    Last edited by giuseppe_p; 11-04-2009 at 10:12 PM.
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  10. #10
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    Originally Posted by PaidLaidMaid View Post
    5g every day so muscle stay saturated
    This ^^

    Loading phase is only for quicker results, I believe. So no loading phase will bring same results, just gradually.
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  11. #11
    Registered User lauhpurush's Avatar
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    Originally Posted by giuseppe_p View Post
    wrong... every1 agrees that there is a required loading phase for creatine monohydrate. This is the standard 20g per day for 5days to saturate you muscles and increase ur muscles phosphocreatine levels. Phosphate produced from creatine is needed for regenerating adenosine triphosphate (ATP) molecules, the main fuel for muscles in initial high-intensity muscle activity. Once u have achieved saturation, a smaller 5g dose is all that is required to keep your bodies levels maintained.

    Without the loading phase it is a waste of time using creatine as the small servings will be expired in daily activities and not participate when your lifting weights.

    On the other had, some products such as cee has faster absoption rates and result in less wasteage upon consumption. As plain monohydrate takes longer to absorb, thereby spending a longer period of time in your digestive system and experiencing greater amounts of loss. Creatine mixed with glucose is a way to overcome post workout, as your increased insulin sensativity post workout means the glucose (and creatine) will be absorbed quicker by your muscles..

    edit: could go on but cbf.. u get the idea
    u really are a firm believer of broscience...

    loading phase is very unnecessary..show me the sources to backup your claims..

    i never said you shouldnt do it...but its just a waste of money loading the creatine...

    to each his own...
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    Originally Posted by lauhpurush View Post
    u really are a firm believer of broscience...

    loading phase is very unnecessary..show me the sources to backup your claims..

    i never said you shouldnt do it...but its just a waste of money loading the creatine...

    to each his own...
    Agreed.
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    Originally Posted by giuseppe_p View Post
    wit straight mono ur supposed to do a 5 day loading phase of 20g a day. after that period u have a to maintain ur levels and do 5g a day for however long ur using it for.

    I have a kinda controverial method where i just do 20g a day for 2days then a day off, n repeat this method. It coincides with my training as i do 2days on 1 day off. This method is kinda new from severl university studies n i think it works pretty well. But i does put bita strain on ur liver n is obv more expensive.. but i bough 1.5kg mono when it was on sale so i can afford to waste it
    Originally Posted by giuseppe_p View Post
    wrong... every1 agrees that there is a required loading phase for creatine monohydrate. This is the standard 20g per day for 5days to saturate you muscles and increase ur muscles phosphocreatine levels. Phosphate produced from creatine is needed for regenerating adenosine triphosphate (ATP) molecules, the main fuel for muscles in initial high-intensity muscle activity. Once u have achieved saturation, a smaller 5g dose is all that is required to keep your bodies levels maintained.

    Without the loading phase it is a waste of time using creatine as the small servings will be expired in daily activities and not participate when your lifting weights.

    On the other had, some products such as cee has faster absoption rates and result in less wasteage upon consumption. As plain monohydrate takes longer to absorb, thereby spending a longer period of time in your digestive system and experiencing greater amounts of loss. Creatine mixed with glucose is a way to overcome post workout, as your increased insulin sensativity post workout means the glucose (and creatine) will be absorbed quicker by your muscles..

    edit: could go on but cbf.. u get the idea
    Ignore all this nonsense.
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