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  1. #1
    Registered User cmac27's Avatar
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    amount of Creatine per day?

    so i am taking Jack3d pre workout which has creatine monohydrate in it and from what i have read it has about 1.2 grams per scoop of creatine mono in it. I am also taking a creatine mix post workout which has 6,119 milligrams of a matrix of 3 creatines being mono, ethyl ester, and ester phsophate.

    from what i have read it seems like 5 total is the average level most agree on per day. loading phases aside what is the magic number? am i taking to much? i usually take 1.5 scoops of Jack3d and one scoop of the postworkout creatine mix. So it seems to be about 7.9 grams a day?
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  2. #2
    www.egyfitness.com Finnegan Bell's Avatar
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    I take 10 grams PWO and 5 grams on off days. Works fine with me.
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  3. #3
    Registered User cmac27's Avatar
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    ok cool. i've really been liking taking this much and i can feel the difference i just wanted to make sure i wasn't destroying more kidneys or liver or something. thanks
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  4. #4
    Registered User snorkelman's Avatar
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    Originally Posted by Finnegan Bell View Post
    I take 10 grams PWO and 5 grams on off days. Works fine with me.
    Sure, but you are pissing out 5-8 grams per workout day.

    This chart shows that only around 3 grams per day is needed and any more is pissed out.



    See, table #2 in this paper, Plasma guanidino compounds are altered by oral creatine supplementation in healthy humans, Wim Derave, et. al, J Appl Physiol 97: 852-857, 2004. http://jap.physiology.org/cgi/reprint/00206.2004v1 (see table 2)

    See also, The effect of 7 days of creatine supplementation on 24-hour urinary creatine excretion. Burke DG, et al. J Strength Cond Res. 2001 Feb;15(1):59-62.

    "Our findings indicate that when supplementing with dosages of 0.1 g x kg(-1) lean body mass or between 6 and 8 g at a time, approximately half of the ingested creatine gets excreted."
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