How many grams of Creatine a day?

[DomFFC]

I am taking Pure Creatine Monohydrate and have all ready gone past the loading phase and am currently 4 weeks into use. A lot of you on here say to take 5g a day, however the company suggests on it instructions on the packaging to take 10g a day. Just wondering if I should follow these guidelines or not?
Cheers

[canlift]

3-5g every day, FOREVVVVERRRR!

if it's pure mix with dextrose or drink with grape juice and avoid caffeine for a little while after

[Maxwell1995]

3-5g every day, FOREVVVVERRRR!

if it's pure mix with dextrose or drink with grape juice and avoid caffeine for a little while after

Really? Interesting.

[DomFFC]

3-5g every day, FOREVVVVERRRR!

if it's pure mix with dextrose or drink with grape juice and avoid caffeine for a little while after

And on training days should i have it pre or post workout?

[Ensix]

And on training days should i have it pre or post workout?

Doesn't really matter imo.

[canlift]

May be broscience, but it's not a great inconvenience... and there have been studies done to support the idea
http://jap.physiology.org/content/80/2/452.short
http://journals.lww.com/acsm-msse/Ab...ion_of.15.aspx
http://www.springerlink.com/content/e092g05415578501/

[canlift]

And on training days should i have it pre or post workout?

i split it into a half-dose before and a half-dose after,
i got broscienced into it, but the placebo works wonders...

[snorkelman]

Studies involving a loading phase have subjects ingest 0.3 g per kg per day for 5 days followed by 0.03 grams per kg per day after that loading phase. You are specifically asking about the maintenance phase, which is the 0.03 grams per kg per day amount. OP, since you weigh 155 pounds, you would take 0.03 g X 70.31 kg = 2.11 grams per day to maintain.

You can take 3-5 grams per day as insurance if you like, as you will piss out the "extra" creatine, but there is absolutely zero benefit to taking 10 grams a day to maintain.

You can mix it with whatever you want: milk, juice, water, and there is no need to avoid caffeine.

[Batemannufc]

I find the most success within my workouts when I take 5 grams of pure creatine monohydrate pre-workout each day, ensuring that I drink at least 4 litres of water per day to avoid bad cramps. I usually find that taking creatine post workout increases the chances of me getting cramp when I sleep, theres nothing more annoying than that.

[FaIIen]

I find the most success within my workouts when I take 5 grams of pure creatine monohydrate pre-workout each day, ensuring that I drink at least 4 litres of water per day to avoid bad cramps. I usually find that taking creatine post workout increases the chances of me getting cramp when I sleep, theres nothing more annoying than that.

I hope you realize that the timing is completely irrelevant. Once you've continuously taken creatine for 2-4 weeks (don't remember the exact amount of time), it'll take up to 4 weeks for your creatine levels to go back to normal. I.e, the levels don't change on a daily basis.

That's not the reason why you're having cramps.

[WestSideTillIDi]

Kidna dumb question but whats a cramp?

[DDon1996]

Really? Interesting.

No. Not really.

Studies involving a loading phase have subjects ingest 0.3 g per kg per day for 5 days followed by 0.03 grams per kg per day after that loading phase. You are specifically asking about the maintenance phase, which is the 0.03 grams per kg per day amount. OP, since you weigh 155 pounds, you would take 0.03 g X 70.31 kg = 2.11 grams per day to maintain.

You can take 3-5 grams per day as insurance if you like, as you will piss out the "extra" creatine, but there is absolutely zero benefit to taking 10 grams a day to maintain.

You can mix it with whatever you want: milk, juice, water, and there is no need to avoid caffeine.

My dude Snork comin' through for the teenie weenies!

[CubsGuy17]

Kidna dumb question but whats a cramp?

[ufw86]

5g a day on training and non training days!

[zwyxel]

5g...dont over dose like I did .. llol

[DomFFC]

5g...dont over dose like I did .. llol

what happens when you overdose? :S

[bigpoppi18]

1gram/per lbs

[lift4sport]

A lot of you on here say to take 5g a day, however the company suggests on it instructions on the packaging to take 10g a day.

Stick to 5g. They probably just say 10g a day because you'll piss out half of that (or more) and run out of your tub twice as fast, and need to buy more of their product.

[Dopedcamel]

I hope you realize that the timing is completely irrelevant. Once you've continuously taken creatine for 2-4 weeks (don't remember the exact amount of time), it'll take up to 4 weeks for your creatine levels to go back to normal. I.e, the levels don't change on a daily basis.

That's not the reason why you're having cramps.

He didnt say the timing had to do with cramps, or that it makes a difference. He said he finds it best when he does it pre-workout, which I do to, most likely because of the strong a fuaahh placebo affect that must occur because even thiough I know it probably wont do much, seems to help me. And yes, not having enoguh water can cause cramps while on creatine.


OP, take 5g creatine, or one heaping tsp either before, after, or split it up into both before and after your workout. Drink a lot of water. Thats all you need to know

[EliteExtra]

Mine came with a 3g scoop so I just do two scoops (6g) each day

[FaIIen]

1gram/per lbs

Hell yeah buddy, I eat 195grams every day too! (The fuark...?)

He didnt say the timing had to do with cramps, or that it makes a difference. He said he finds it best when he does it pre-workout, which I do to, most likely because of the strong a fuaahh placebo affect that must occur because even thiough I know it probably wont do much, seems to help me. And yes, not having enoguh water can cause cramps while on creatine.

I usually find that taking creatine post workout increases the chances of me getting cramp when I sleep, theres nothing more annoying than that.

You sure about that Dopedcamel? It's exactly what he's saying.

[votuan]

Creatine Powder helps increase strength and muscle energy, creatine has no odor, no additives. Usage: mixed with cold water or juice

[bmam]

20 grams

[votuan]

http://suatangco.com

Suggested Use:

Early Creatine: Creatine Powder 1 scoop with morning, afternoon, and dinner and add 1 tablespoon at bedtime. Use 4-5 consecutive days to help saturate your muscles with creatine.

Maintenance phase Creatine: Creatine Powder 1 tablespoon with a meal or immediately after exercise. Drink at least eight glasses of water daily when used with creatine. Can use carbohydrate with creatine to enhance performance and more efficient.
http://suatangco.com/whey-protein-10...ung-co-bap.php
Warning: If you are under 18 years of age, pregnant women or nursing a baby or are taking prescription drugs. Thanks to the experienced consultant before using this product Creatine.
http://suatangco.com/sanphamhot.php

[Tracey128]

I took 10g workout days, 5g before and after, and 10g off days

[votuan]

Each serving provides 5 grams of creatine in full (5000 mg) 99.9% pure Creapure (tm) brand Creatine Monohydrate. Creatine powder is tasteless, odorless air mixture exhibits easily in cold water or juice. As a result, you will not feel local hotel which does not dissolve as other types of creatine.

• Modulation with quality Creatine CreaPure
• small particles to soluble and rapidly absorbed
• Do not taste
• No additives
• Support for power and energy
http://suatangco.com/tang-suc-manh-co-bap.php
http://suatangco.com/whey-protein-10...ung-co-bap.php

[firemon232]

just stick with 3-5 grams brah

[WillClark21010]

I am taking Pure Creatine Monohydrate and have all ready gone past the loading phase and am currently 4 weeks into use. A lot of you on here say to take 5g a day, however the company suggests on it instructions on the packaging to take 10g a day. Just wondering if I should follow these guidelines or not?
Cheers

Hit up some PH just make sure you get some Letro playa

[strangeclouds]

Hit up some PH just make sure you get some Letro playa

Reported for suggesting dumbass advice.

[brownbrownn]

what kind of steroids you taking clouds?