amount of Creatine per day?

[cmac27]

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?

[Finnegan Bell]

I take 10 grams PWO and 5 grams on off days. Works fine with me.

[cmac27]

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

[snorkelman]

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."