To Much Information = 0 information for newbees

[Dumi22]

I just started for the first time taking creatine
Im taking it post workout with my protein shake mixed in 8oz of wather and after that i eat a banana or some simple carb since i read that improve the effectiveness of creatine.
I also didnt start a Load Phase because im afraid of all those side effects so im taking 5g daily , in morning on off days and post workout on training days

However after i read the sticky + other thousand of opinions/suggests/articles i became very very confused.
Some people say that loading phase is a NEED because using the normal way it might be not so efficient / some say is not needed because however you will reach the saturation but in long time , i also read that cycle is not needed but there are posts that proves cycle is needed , same with off/on days , some say is better to take it everyday , some say is better to take it only on workout days and so on ....

TO MUCH INFO , TO MUCH CONFUSION , should i just go with what is write on sticky ?? what must do a beginner like me to not start with the wrong foot ?
I have 4 days since i take it , 5g/day , if i should start a load phase right now how i must proceed ?

[faipdeooiad]

Don't overthink it.

Aim for 5g/day. It's cheap, safe and effective, so no reason why not.

Take it at any time of the day

[gbnpc]

Don't overthink it.

Aim for 5g/day. It's cheap, safe and effective, so no reason why not.

Take it at any time of the day

As he stated here-- 5 grams/day. Anytime. No real need to load or cycle. Even take it on rest days.
I pop 2 tabs of Kre-Alkalyn each day and I'm good to go! Simple!

[llahhsoj]

I just started for the first time taking creatine
Im taking it post workout with my protein shake mixed in 8oz of wather and after that i eat a banana or some simple carb since i read that improve the effectiveness of creatine.
I also didnt start a Load Phase because im afraid of all those side effects so im taking 5g daily , in morning on off days and post workout on training days

However after i read the sticky + other thousand of opinions/suggests/articles i became very very confused.
Some people say that loading phase is a NEED because using the normal way it might be not so efficient / some say is not needed because however you will reach the saturation but in long time , i also read that cycle is not needed but there are posts that proves cycle is needed , same with off/on days , some say is better to take it everyday , some say is better to take it only on workout days and so on ....

TO MUCH INFO , TO MUCH CONFUSION , should i just go with what is write on sticky ?? what must do a beginner like me to not start with the wrong foot ?
I have 4 days since i take it , 5g/day , if i should start a load phase right now how i must proceed ?

The loading phase will just cause you to become creatine saturated a little earlier than not doing it. You won't make monumental gains in the week or two early. IMO, the loading phase isn't worth it.

[InItForFitness]

I just started for the first time taking creatine
Im taking it post workout with my protein shake mixed in 8oz of wather and after that i eat a banana or some simple carb since i read that improve the effectiveness of creatine.

This is incorrect in basically every aspect.
Consuming PWO w/ protein + "fast acting" carbs will not enhance the potential benefits of creatine supplementation.

Additionally, there is no need for a protein shake w/ "fast" carbs PWO either (assuming you're not training in a highly fasted [>24 hours] state).

I also didnt start a Load Phase because im afraid of all those side effects so im taking 5g daily , in morning on off days and post workout on training days

No need for a loading phase.
5g/day for first 30 days, followed by 3-5g/day 4-5x/week (I believe consensus will be 5).

[Dumi22]

thank you very much

btw im not looking for EXPLOSIVE GAINS by taking creatine, i simply take it because i feel i stall on weights and i need something to help me since im on calories deficit , is a cheap supplement so i go for it , gains will come from diet+serious training+sleep not creatine.
i just want to know if im doing it right , is my first time using supplements
right now im using FISH OIL , WHEY PROTEIN and Creatine Mono

[SoWise]

Will Brink's site has a good write-up on creatine usage and its from a person I can trust. Hell, I did notice a difference from previously throwing it in a cold protein shake to letting it dissolve in warm water, biggest one being not feeling like I had IBS

[Dumi22]

Will Brink's site has a good write-up on creatine usage and its from a person I can trust. Hell, I did notice a difference from previously throwing it in a cold protein shake to letting it dissolve in warm water, biggest one being not feeling like I had IBS

,,Most studies that have shown performance enhancing effects used the creatine loading protocol,, - Will Brink`s Site

everywhere i read loading protocol > low dose protocol

[llahhsoj]

,,Most studies that have shown performance enhancing effects used the creatine loading protocol,, - Will Brink`s Site

everywhere i read loading protocol > low dose protocol

You might become saturated two weeks faster versus just taking 5 grams a day, every day.

[uforce]

As he stated here-- 5 grams/day. Anytime. No real need to load or cycle. Even take it on rest days.
I pop 2 tabs of Kre-Alkalyn each day and I'm good to go! Simple!

OP, don't fall for the subtle Kre-Alkalyn shilling above ^^. As others have said, 5g/day. No need to load. Don't waste the cash on Kre-Alkalyn. It does not perform any better than plain creatine mono.

[The Solution]

thank you very much

btw im not looking for EXPLOSIVE GAINS by taking creatine, i simply take it because i feel i stall on weights and i need something to help me since im on calories deficit , is a cheap supplement so i go for it , gains will come from diet+serious training+sleep not creatine.
i just want to know if im doing it right , is my first time using supplements
right now im using FISH OIL , WHEY PROTEIN and Creatine Mono

You won't be gaining on your caloric deficit you want to focus on maintaining your muscle mass

Creatine will help but supplements won't be miracles they will only aid a little bit

3-5g anytime no cycling or loading
A multi may be your next investment like OT or animal pak

[Dumi22]

You won't be gaining on your caloric deficit you want to focus on maintaining your muscle mass

Creatine will help but supplements won't be miracles they will only aid a little bit

3-5g anytime no cycling or loading
A multi may be your next investment like OT or animal pak

i have orange triad multi because i found it on offert i also hear is very good , i will start using it