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  1. #1
    Registered User RedGunz's Avatar
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    how much creatine should someone take?

    or does it depend on their size/weight/goals.. current diet etc?

    I've never know how much to take or even if I really need to take it. I started the gym about a year and a half ago with a friend and he straight away said buy creatine and a protein powder.. and like a headless chicken I bought it, took it.. and never really knew how much.

    He advised me to just take one spoonful along with a shake.

    Is this right/wrong, could anyone give me some proper info on it?
    The First Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
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  2. #2
    Master of Jabbing jabmaster2's Avatar
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    take 3-5g a day whenever with whatever you like. No loading and no cycling needed. Enjoy
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  3. #3
    Registered User michaela01127's Avatar
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    no need to take over 5grams a day
    My Current Stack
    - Gold Feast
    - AllMax Creatine Monohydrate
    -Orange Triad Multi
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  4. #4
    Registered User RedGunz's Avatar
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    Originally Posted by jabmaster2 View Post
    take 3-5g a day whenever with whatever you like. No loading and no cycling needed. Enjoy
    Why would some bodybuilders cycle??
    The First Law of Nutrient Timing is: hitting your daily macronutrient targets is FAR more important than nutrient timing.
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  5. #5
    Registered User michaela01127's Avatar
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    im pretty sure it was just old myths that people thought you had to cycle.. but its a natural thing.. you wouldnt cycle protein.. because you get it in food you eat anyways.. same for creatine..
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  6. #6
    Registered User ScouseMark90's Avatar
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    Make sure you drink lots of water aswell.
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  7. #7
    You got a new private msg guinaoum1's Avatar
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    Take 5g the first 2 weeks and go down to 3g, thats how i do it when i get off and want to come back, end every now or then if you feel like it increse it to 5g
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  8. #8
    Registered User changemyoil66's Avatar
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    Originally Posted by RedGunz View Post
    Why would some bodybuilders cycle??
    Its because we begin taking it again about 4 days out from the competition cause the creatine will draw the water from under our skin to give us a more shredded look.

    i take 7.5 grams of mono on workout days and 5 grams on rest days. Im 205lbs so i figure someone who is 130lbs and 200lbs needs more or less creatine. Total broscience i got no research to back this up. But it makes sense in my mind
    Proud member of the 1000lbs club
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  9. #9
    Registered User snorkelman's Avatar
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    Originally Posted by changemyoil66 View Post
    Its because we begin taking it again about 4 days out from the competition cause the creatine will draw the water from under our skin to give us a more shredded look.

    i take 7.5 grams of mono on workout days and 5 grams on rest days. Im 205lbs so i figure someone who is 130lbs and 200lbs needs more or less creatine. Total broscience i got no research to back this up. But it makes sense in my mind
    ^^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.

    So a person who weighs 150 pounds would take 0.3 g X 68.2 kg = 20.46 grams per day for 5 days, and then 2 grams per day afterwards.

    Similarly, a person who weighs 200 pounds would take 0.3 g X 90.9 kg = 27.27 grams per day for 5 days, and then 2.7 grams per day afterwards.

    Of course, loading is optional, but my point is that even a 200 pound male doesn't need more than 3 grams per day to maintain saturation levels.
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  10. #10
    Registered User changemyoil66's Avatar
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    Originally Posted by snorkelman View Post
    ^^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.

    So a person who weighs 150 pounds would take 0.3 g X 68.2 kg = 20.46 grams per day for 5 days, and then 2 grams per day afterwards.

    Similarly, a person who weighs 200 pounds would take 0.3 g X 90.9 kg = 27.27 grams per day for 5 days, and then 2.7 grams per day afterwards.

    Of course, loading is optional, but my point is that even a 200 pound male doesn't need more than 3 grams per day to maintain saturation levels.
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