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06-24-2010, 08:01 AM #1531
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06-28-2010, 08:22 PM #1532
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06-29-2010, 07:46 AM #1533
Hi all ! I'm new to bodybuilding and have read lots of stickies, just wanted to how many teaspoons of creatine should I take for it to be 5g / day? Because I have a spoon that measures 5ml and I know that vol and mass are two different things.
Thanks All !
EDIT: Alright guys, I found the answer, it is in this thread, I must have search other threads. I apologized for this post.
"Approx a teaspoon = 5g", why not post this on the sticky too ?Last edited by AGnity; 06-29-2010 at 07:54 AM.
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07-06-2010, 07:35 PM #1534
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07-06-2010, 08:19 PM #1535
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07-06-2010, 08:59 PM #1536
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07-06-2010, 10:47 PM #1537
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07-07-2010, 08:20 AM #1538
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07-07-2010, 08:25 AM #1539
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07-12-2010, 09:04 PM #1540
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07-15-2010, 08:52 PM #1541
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07-15-2010, 09:08 PM #1542
- Join Date: Jul 2008
- Location: Henderson, Nevada, United States
- Age: 32
- Posts: 3,535
- Rep Power: 1954
Contrary to popular belief, you don't need to be forcing water down - drinking when you're thirsty is more than sufficient. It's when people fail to acknowledge thirst that they run into hydration trouble. If this isn't the response you were seeking, try coherently rephrasing your question.
They are so long as the capsule is ultimately broken at some point in the digestive tract, which has anecdotally been identified as an issue for some people. I recommend the powder, as it's generally cheaper and easier to regulate.Waging war against misinformation!
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07-17-2010, 02:40 PM #1543
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07-18-2010, 07:45 PM #1544
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07-18-2010, 09:14 PM #1545
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07-19-2010, 04:47 PM #1546
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07-19-2010, 05:29 PM #1547
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07-20-2010, 04:26 AM #1548
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07-20-2010, 09:24 AM #1549
- Join Date: Jul 2008
- Location: Henderson, Nevada, United States
- Age: 32
- Posts: 3,535
- Rep Power: 1954
The typical 5g/day serving is not unsafe to begin with, which in itself is adequate. Even loading (upwards of 20 g/day) has demonstrated no correlation to hepatic or renal dysfunction. The idea is to replenish what is lost to daily chemical degradation into creatinine - an estimated 2-3 grams. Between endogenous production and dietary derivation the supplemental 2 grams a day will still likely result in cellular saturation, it will simply take quite a while before that is reached and effects become perceptible.
Here's post #1445 and #1446 of this thread, found on page 49, in which I posted a few studies on the safety of oral creatine supplementation. (If that is your concern.)
http://forum.bodybuilding.com/showpo...postcount=1445
http://forum.bodybuilding.com/showpo...postcount=1446Waging war against misinformation!
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07-20-2010, 12:36 PM #1550
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07-20-2010, 01:24 PM #1551
- Join Date: Jul 2008
- Location: Henderson, Nevada, United States
- Age: 32
- Posts: 3,535
- Rep Power: 1954
A serving is 57 grams of product, not all of it is going to be creatine. If it's marketed particularly as a creatine product, then most of it is probably sugar. (An attempt to increase absorption, even though insulin is essentially irrelevant to its cellular uptake.)
While you theoretically maintain sarcoplasmic saturation for however long you take it, there are also the potential factors of homeostatic downregulation of creatine specific integral membrane transport proteins as well as muscular compensation for the resistance of anaerobic extension that creatine offers - both of which would render any extended interval of supplementation relatively ineffective.
Nothing conclusive, but a possibility. The lack of information renders how long you supplement with creatine and whether or not you cycle it at all a matter of preference. Personally, I've never cared to take it for more than 2-3 months at a time.Waging war against misinformation!
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07-20-2010, 04:40 PM #1552
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07-20-2010, 06:37 PM #1553
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07-20-2010, 06:44 PM #1554
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07-20-2010, 06:55 PM #1555
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07-22-2010, 01:06 AM #1556
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07-22-2010, 07:15 PM #1557
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07-22-2010, 07:28 PM #1558
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07-22-2010, 09:54 PM #1559
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07-22-2010, 10:29 PM #1560
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