Hi
My question is - Is 10 grams of creatine, 5 before lifting 5 after too much?
I've heard that you only need 5g per day, but isn't 10 grams okay to take just incase 5g is too little for me?
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02-20-2012, 05:26 PM #1
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02-20-2012, 05:27 PM #2
5g is not too little for anyone, you probably eating meat everyday too so 3g from creatine is probably sufficient for most people.
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02-20-2012, 05:29 PM #3
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02-20-2012, 05:29 PM #4
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02-20-2012, 05:33 PM #5
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02-20-2012, 05:40 PM #6
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02-20-2012, 05:43 PM #7
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02-20-2012, 05:46 PM #8
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02-20-2012, 06:19 PM #9
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All that is recommended is 5 grams of creatine mono, but me personally when I was taking just a plan mono. I was taking 10g a day and that is where I saw my best gains in the gym. If you are taking a performance creatine, like Kre Alkalyn, then I wouldn't take that much, in fact I only take 5 to 6 grams of my AAEFX Kre Alkalyn creatine and see better results than when I was taking 10g of mono. Good luck
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02-20-2012, 06:31 PM #10
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02-20-2012, 06:32 PM #11
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02-20-2012, 07:05 PM #12
creatine is going to be stored in the muscles regardless so pre/pwo it really doesnt make a difference, yes it helps ^ATP via creatine phosokinase for about 10-30 seconds which is perfect for lifting, only reason i say take it with carbs is to spike your insulin which will help you absorb the creatine pwo
u lose about 2 g of creatine a day , but gain some through food, if you supplement with 3 g u would replace the 2 g lost + 1g extra, 10 g is overdueing it but anywhere from 3-5 is fine
happened to ready a study done on football players comparing CM+carbs, carbs, and just CM.....CM + carbs was significantly better for fat free weight, 100 yard dash, and bench press.....
cant post the study since u need to have 50 posts, found it on Cochrane database- its an RCT but has a small sample (24)
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02-20-2012, 07:33 PM #13
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Disclaimer: The above post is my personal opinion and does not represent the official position of any company or entity. It does not constitute medical advice.
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02-20-2012, 07:41 PM #14
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02-20-2012, 08:16 PM #15
based on?????
Im not agreeing/disagreeing I have done both with success
However, most of the literature suggests taking CM+CHO to increase absorption
Dr. Green and colleagues reported that creatine ingested in combination with simple carbohydrates substantially increased muscle creatine accumulation compared with the ingestion of creatine alone.5 (View products like this.) Furthermore, ingestion of creatine in conjuction with carbohydrates reduced the interindividual variability in the magnitude of muscle creatine accumulation, such that all subjects demonstrated an increase in muscle total creatine content ?20 mmol/kg dry mass.
From an article on BB.com
still cant post any links
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02-21-2012, 12:24 PM #16
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02-21-2012, 12:26 PM #17
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There was a study showing that the average males body can only uptake around 3.5g a day.
Lets make this easy- 3-5 Grams a day, No loading, No cycling, take it whenever with whatever you want.Xtreme Formulations Aficionado
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02-21-2012, 01:05 PM #18
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02-21-2012, 01:07 PM #19
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02-21-2012, 01:32 PM #20
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02-21-2012, 01:48 PM #21
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02-21-2012, 01:50 PM #22
Here is some science behind creatine to give you an understanding out how it works in your body. Creatine is manufactured in your body from the amino acids arginine and glycine. These amino acids react to form a compound called guanidinoacetate. Your liver is what produces the creatine which will eventually enter the blood stream and be delivered throughout the body for use. The body only makes about 1 to 3 grams of creatine per day which is not optimal for muscle gains. This means that the integration of a creatine supplement daily will increase the chance for more muscle growth. The greater the amount of creatine in a diet results in a greater amount of phosphocreatine stored in your muscle tissue. See in your body, Phosphocreatine (PCr) is stored through the combination of creatine and phosphate. This PCr is stored in your muscle tissue along with your ATP. Together PCr and ATP store the chemical energy of the body, and the more energy they store, the greater the output of maximal muscle performance. It is important to take a creatine supplements and maintain this higher than normal amount of creatine in your body. By adding creatine it will help maintain increased levels of creatine phosphate in your muscle tissue. This so called “loading” of creatine will eventually enable your muscle tissue to increase the amount of creatine phosphate stored in them. When this occurs, it causes muscle fibers to grow larger. Now, with this supplementation, it enhances the amount of creatine phosphate used to replenish you ATP. So, in a nut shell, the addition of creatine supplements results in loading up your muscle fibers with PCr. This, in-turn, gives your muscles the ability to work harder and store more power in the form of PCr.
Creatine is deemed with the false reputation of only flooding your cells with water causing a bloated look which will eventually fade after a discontinued use. The effect creatine has in the body supersedes more than just the cell volumizing effects. Creatine has been researched for a countless number of years and is found to be crucial for unlocking your true physique potential. I am a huge fan of creatine especially in the form of micronized creatine monohydrate. This is for the simple reason that being micronized signifies it has the best absorption rate, and being a monohydrate represents the highest quality of creatine to be ingested.
5g before and after are crucial for maintaining elevated PCr levels to replenish ATP
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02-21-2012, 01:55 PM #23
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02-21-2012, 02:02 PM #24
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02-21-2012, 02:04 PM #25
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02-21-2012, 02:30 PM #26
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02-21-2012, 02:35 PM #27
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02-21-2012, 02:38 PM #28
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02-21-2012, 02:41 PM #29
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02-21-2012, 02:59 PM #30
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