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  1. #1
    Registered User sami72's Avatar
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    How much Creatine do I need a day?

    Hey fellows,
    I have got 5Ibs of creatine powder the one that comes mixed with fruit punch. The direction on the label state that use a scoop per serving after workout but it didn't indicate how many or how much serving should one take a day. This brings me to this question: how much creatine should one take a day?
    "Rudeness is the weak man's imitation of strength."

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  2. #2
    Registered User zaga's Avatar
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    Originally Posted by sami72 View Post
    Hey fellows,
    I have got 5Ibs of creatine powder the one that comes mixed with fruit punch. The direction on the label state that use a scoop per serving after workout but it didn't indicate how many or how much serving should one take a day. This brings me to this question: how much creatine should one take a day?
    Depends on your body weight... If you are under 200 pounds, take 20 gms for the first 5 or 7 days (loading stage) and then 5 gms each day...

    There is a Creatine Intake Auto-Calculator here:
    http://www.bodybuilding.com/fun/dimaggio2.htm

    you enter your bodyweight, and it tells you how much to take
    Last edited by zaga; 12-12-2006 at 11:03 PM.
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  3. #3
    Scholastic Sledgehammer Cherokee's Avatar
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    5 grams post workout. No need to load (take more then 5 grams). You can take 5 grams everyday if you wish but you may find that it is just as effective to take it post workout only.

    peace,
    Cherokee
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  4. #4
    Registered User sami72's Avatar
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    hey thanks for the infolink, it answers all my unasked questions

    Originally Posted by zaga View Post
    Depends on your body weight... If you are under 200 pounds, take 20 gms for the first 5 or 7 days (loading stage) and then 5 gms each day...

    There is a Creatine Intake Auto-Calculator here:
    http://www.bodybuilding.com/fun/dimaggio2.htm

    you enter your bodyweight, and it tells you how much to take
    "Rudeness is the weak man's imitation of strength."

    "Everyone should carefully observe which way his heart draws him, and then choose that way with all his strength."
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  5. #5
    Back at It Mickfootie's Avatar
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    No need to load at all with creatine. Just take between 5-10g per day this should be sufficient to build the creatine stores in the body and keep them maintained.
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    The above are my views only and do not constitute to medical advice
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  6. #6
    MET-Rx Team Sports MCWTRAINER's Avatar
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    There is no need for a loading phase and there is no need to cycle creatine. Just take in 5g a day...
    Matt Weik, BS, CSCS, CPT, CSN
    www.MattWeik.com
    MET-Rx/Pure Protein/Body Fortress/Balance Bar
    MET-Rx Team Sports Manager

    *Disclaimer: My posts reflect my thoughts and opinions and are not those of MET-Rx as a company.*
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  7. #7
    Registered User zaga's Avatar
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    You DO need to load... there are 2 ways to do this...

    -Taking 20 grams per day for 5 days,
    -Taking 5 gms a day since the beginning and wait for 2 or 3 weeks to be fully loaded...

    You will beggin to notice results once you are fully loaded... but since the difference is just a couple of weeks, it is true that a "loading stage" is not really necessary...

    If you already have been taking creatine for over 2 weeks, then your cells are fully loaded. and you definetelly shouldnt do a loading stage....
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  8. #8
    The cast is off... crzyhorse's Avatar
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    Loading vs. no load...

    For regular creatine monohyrate, loading gets you results faster. Some other "types" of creatine claim you don't need to load for that product. I take Kre-Alkalyn EFX, it requires no load and about 1.5gram dose for someone under 200 lbs. I'm 290 so I take 4.5 grams workout days and 3grms off days.
    Truth be told, whatever route you go, you'll have to find out for yourself, some need more some need less. Absolutlely everyone should have a good diet and get plenty of sleep, creatine, no mater what you take will not substitute for good diet and plenty of sleep.
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  9. #9
    Banned OBESESEAL's Avatar
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    yes i HIGHLY recommend it

    it's helped me alot
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  10. #10
    Registered User channan88's Avatar
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    As most people are saying, around 5g but I prefer taking it in my pre workout stack.
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