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  1. #1
    Registered User evmcg99's Avatar
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    Exclamation Creatine, beta alanine, citrulline, caffeine Dosing protocol

    Hey all,

    Just bought some new supplements that I have heard really excellent things about.
    A bit unsure about dosing protocols though, good info is sometimes hard to come by on the internet.

    I got caffeine, beta alanine, citrulline malate, and creatine.
    From what I understand these are empirically proven in studies to be effective.

    But at what doses? and what dosing protocol?

    My stats are up to date, and would like a good idea of how to go about using them. No pre-existinging conditions I am aware of.
    Please link good info if you find it! Could be a good thread for people with questions about the same stack. Thanks!
    "Restlessness is discontent, and discontent is the first necessity of progress"

    Reps Appreciated.
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  2. #2
    CL's Resident Pump-Fiend RaginAzN's Avatar
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    Caffeine - that you will have to assess for yourself

    beta alanine - 3.2-4g in split dosing, everyday

    citrulline malate - 4-6g split dosing works too as well, taken on workout days

    creatine - 3-5g a day, everyday, anytime of the day, with any kind of liquid, and drink at least a gallon of water a day.
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  3. #3
    cGood Posting Practices DASBUNKER's Avatar
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    caffeine preworkout or when you need an energy boost 200-300mg.

    Beta alanine 3-4g/day split in 2 doses or at once, preworkout or whenever you can.

    Citrulline malate 4-6g Preworkout.

    Creatine 3-5g/day, whenever.

    EDIT:FUU beat me to it
    Señor Supplement Specialist - Level 5
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  4. #4
    Registered User evmcg99's Avatar
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    I just watched the Layne Norton "Trust the experts" video on the bodybuilding.com supplement guide page, and he recommended

    6-8 grams citrulline malate (3-4 grams preworkout // 3-4 grams any other time)

    5 grams creatine monohydrate (I prefer not to load)

    6.4 grams beta alanine (4 servings of 1.6g per day for three weeks) followed by 3g per day split into two 1.5g doses everyday thereafter

    Is this right? Dosages are a bit higher than the ones you guys mentioned, is this because he is on the high end? Or because you guys adjusted for my body weight?
    "Restlessness is discontent, and discontent is the first necessity of progress"

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  5. #5
    Registered User evmcg99's Avatar
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    oh, and what about non workout days?

    I only train 4 days a week, beta alanine and creatine should be used to retain saturation, I assume.

    But, what about citrulline malate? Should I use that on off days?

    Thanks so much
    "Restlessness is discontent, and discontent is the first necessity of progress"

    Reps Appreciated.
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  6. #6
    CL's Resident Pump-Fiend RaginAzN's Avatar
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    Originally Posted by evmcg99 View Post
    oh, and what about non workout days?

    I only train 4 days a week, beta alanine and creatine should be used to retain saturation, I assume.

    But, what about citrulline malate? Should I use that on off days?

    Thanks so much
    just keep the citrulline malate for workout days to be cost effective although it isn't that expensive anyways.
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  7. #7
    Registered User evmcg99's Avatar
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    Originally Posted by RaginAzN View Post
    just keep the citrulline malate for workout days to be cost effective although it isn't that expensive anyways.
    That makes sense, because citrulline malate doesn't work through skeletal muscle saturation like creatine and BA, right?
    "Restlessness is discontent, and discontent is the first necessity of progress"

    Reps Appreciated.
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