Creatine: yes? No?cycle?

[Boxingfella]

Where does everyone stand on creating usage? Most people seem enthusiastic about it but I can't seem to find anything on exactly how much it helps. I've been using it but I'm out and wondering if I should bother buying more. I did make very drastic gains in my first 6 weeks that I'm very proud of but it's impossible to say weather or not creating had anything to do with it.

[nics1246]

Creatine is one of the most studied and proven supplements out there.

Take 3-5 grams per day and you're golden. No need to load or cycle,

[pogioli4]

it's a good addition, but don't make it out to be more than what it is.
long as your diet, protein consumption, micros, etc. are all in check, yeah I'd stay on creatine.
as for cycling, don't. on average you don't reach saturation until approximately 22days on a daily 5g dosage. when you get off it, you have to take some time to get back to those levels for it to be as beneficial. so really, it's a long term thing

[WaxyMaize]

you should stick with Creatine. No need to load. Just 3-5g a day of Creatine Monohydrate is fine . try and drink a gallon of water a day.

[Freiord]

Creatine is one of the most studied and proven supplements out there.

Take 3-5 grams per day and you're golden. No need to load or cycle,

This.

Take 3-5g for a month, then 3-5g only on workout days. You can take it whenever and with whatever.

[naderqud]

This.

Take 3-5g for a month, then 3-5g only on workout days. You can take it whenever and with whatever.

I find creatine to stay in the system even after a week of not using it. So Freiord hit it pretty good. It's recommended it take it with juice after your workouts though.

When I was a noob, I would take cell-tech and I got stretch marks. It was loaded with simple carbs, but taking it post-workout made me feel "refueled" as my glycogen would be refilled with the simple carbs. Which also helps as creatine is "Shuttled" amazingly with simple carbs.

This is from my experience and I even got stretch marks from growing so fast. I don't recommend cell tech, it's overpriced for simple carbs + creatine lol.

[Gls133]

Where does everyone stand on creating usage? Most people seem enthusiastic about it but I can't seem to find anything on exactly how much it helps. I've been using it but I'm out and wondering if I should bother buying more. I did make very drastic gains in my first 6 weeks that I'm very proud of but it's impossible to say weather or not creating had anything to do with it.

Your 16
Just eat and lift

[The Solution]

5g for 30 days, then 3-5g on workout days. NO need to load or cycle your creatine:



Total body creatine pool turnover is ~2 grams per day. So, if you've neared saturation from use of creatine over an extended period of time, then you are not going to retain more than ~2 grams no matter what. ~3 grams (+/- a little dpending upon LBM) is really all that's needed. As you can see from the Cr group below, most of the 10 grams of creatine taken at once goes down the toilet.

[BULLED]

You're 16
Just eat and lift

Fix'd and /thread

[nics1246]

Your 16
Just eat and lift

Oops, nice catch

/thread

Ok