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  1. #1
    Registered User zeeeeeeeeee's Avatar
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    How much creatine??

    Hi All.

    How much creatine is good. I was thinking of taking 5g twice a day. And take it for 6 weeks on and 6 off. Is that good?
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  2. #2
    ~Bulking Mode~ zbrownlee's Avatar
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    Originally Posted by zeeeeeeeeee View Post
    Hi All.

    How much creatine is good. I was thinking of taking 5g twice a day. And take it for 6 weeks on and 6 off. Is that good?
    here ya go

    http://lmgtfy.com/?q=how+much+creati...i+take+per+day
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  3. #3
    Registered User snorkelman's Avatar
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    Originally Posted by zeeeeeeeeee View Post
    Hi All.

    How much creatine is good. I was thinking of taking 5g twice a day. And take it for 6 weeks on and 6 off. Is that good?
    at 134 pounds, you do not need 10 grams per day. There may be a legitimate discussion about 10 grams for a short time if you desire to load. Basically you can choose to load or not load. Either choice will result in reaching the saturation point. If you choose to load, you simply reach that saturation point faster. As an example, the typical loading protocol is to ingest 20 grams of creatine monohydrate per day (often broken into 4 equal doses of 5 grams each). After about a week of this loading dose, you will achieve saturation. Such an aggressive loading protocol may result in stomach upset. Another way to load, which is less aggressive, and less likely to result in stomach upset is to ingest 10 grams of creatine per day for 10 days (such as in two doses of 5 grams each). This will get you saturated in about 10 days. If you chose to not load at all, then you will just take 3-5 grams of creatine monohydrate per day, and you will still reach the saturation point, but instead of it taking a week or ten days, it will take about a month of dosing at 3-5 grams/day.

    As for 6 weeks on and 6 weeks off, that would be a form of "cycling" creatine. I am not aware of any evidence that you need to cycle creatine.
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  4. #4
    Registered User Rallans's Avatar
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    Creatine Formula
    Loading is 0.3 grams per Kg of body weight for about 5-7 days.
    Maintenance is 0.03 g per Kg.
    Formula for you
    Loading: 134 lbs divided by 2.2 + 60.9 Kg, 60.9 Kg x 0.3 g = 18.2 g creatine for loading
    Maintenance: 60.9 Kg x 0.03 = 1.82 for Maintenance

    Creaine Mono is 5g per teaspoon of powder. So roughly 4 teaspoons for a week. Then a little less than half a teaspoon for maintenance.
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