5 grams of creatine

[hbomb981]

I was wondering where this number of taking 5 grams of creatine came from research, hearsay, etc... Just curious?

I take 5 grams a day too but only because I've been reading it on the boards, magazines, etc. I remember back in the days I would load for a week then use Maintance dosages...

[mtownballer20]

Creatine Mono is one of the most researched supplements on the market. Loading is not necessary.

[jcsus]

Creatine Mono is one of the most researched supplements on the market. Loading is not necessary.

Exactly! Your muscles only can take in so much.

http://forum.bodybuilding.com/showth...#post616800133

It's worth a read.

[lactobacillus]

The 5 grams is basically a rounded number equivalent to about a teaspoon of creatine. Research has shown that only about 3 grams per day is necessary to elevate and maintain muscle creatine. Most people don't own scales to measure that so 5 grams / teaspoon is a "practical" dose.

[BetterThanLife]

I was wondering where this number of taking 5 grams of creatine came from research, hearsay, etc... Just curious?

I take 5 grams a day too but only because I've been reading it on the boards, magazines, etc. I remember back in the days I would load for a week then use Maintance dosages...

It is a general recommendation based on studies showing that smaller amounts of creatine monohydrate (3-5g daily) will be equally effective in increasing muscle creatine stores. It will take a longer period of time without the loading phase, but it will probably do the same thing.

[r0bdigz]

I skipped the loading phase and just started taking 5g a day. I didn't experience any bloating.

[stoqgata]

I skipped the loading phase and just started taking 5g a day. I didn't experience any bloating.

the loading phase is another supp company trick

[gallagnm]

the loading phase is another supp company trick

i am not for loading but i would say its no "trick". You will reach saturation much faster but there are side effects such as bloating, stomach issues, and bathroom issues that come with loading. stick to 3-5g daily then soon enough you will be saturated enough to only take your creatine on your workout days.

[lactobacillus]

the loading phase is another supp company trick

lol no. loading is what researchers have used to rapidly elevate muscle creatine even before creatine was a popularly sold supplement.

the only "trick" is the implication made by companies that it's necessary