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?
|
Thread: amount of Creatine per day?
-
04-02-2010, 06:17 PM #1
- Join Date: Feb 2010
- Location: California, United States
- Age: 37
- Posts: 65
- Rep Power: 179
amount of Creatine per day?
-
04-02-2010, 06:25 PM #2
-
04-04-2010, 03:17 PM #3
-
04-04-2010, 03:34 PM #4
- Join Date: Sep 2007
- Location: Florida, United States
- Age: 51
- Posts: 22,582
- Rep Power: 91683
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."
Similar Threads
-
safe amount of creatine per day?
By Derrick101 in forum SupplementsReplies: 11Last Post: 05-17-2008, 12:00 PM -
Amount of creatine per day...
By sydazak in forum Teen BodybuildingReplies: 6Last Post: 12-28-2006, 06:55 PM -
Amount of creatine per day
By Mad_Dog_Divine in forum SupplementsReplies: 5Last Post: 10-11-2004, 05:04 PM -
is 8 grams of creatine per day too much?
By TranceNRG in forum SupplementsReplies: 5Last Post: 10-04-2002, 02:31 PM -
One teasp. creatine per day?
By JimFlan24 in forum Teen BodybuildingReplies: 1Last Post: 09-15-2002, 04:37 PM
Bookmarks