I am taking Pure Creatine Monohydrate and have all ready gone past the loading phase and am currently 4 weeks into use. A lot of you on here say to take 5g a day, however the company suggests on it instructions on the packaging to take 10g a day. Just wondering if I should follow these guidelines or not?
Cheers
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10-25-2011, 05:12 AM #1
- Join Date: Oct 2011
- Location: United Kingdom (Great Britain)
- Age: 29
- Posts: 15
- Rep Power: 0
How many grams of Creatine a day?
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10-25-2011, 05:13 AM #2
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10-25-2011, 05:15 AM #3
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10-25-2011, 05:16 AM #4
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10-25-2011, 05:17 AM #5
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10-25-2011, 05:18 AM #6
May be broscience, but it's not a great inconvenience... and there have been studies done to support the idea
http://jap.physiology.org/content/80/2/452.short
http://journals.lww.com/acsm-msse/Ab...ion_of.15.aspx
http://www.springerlink.com/content/e092g05415578501/
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10-25-2011, 05:19 AM #7
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10-25-2011, 05:20 AM #8
- Join Date: Sep 2007
- Location: Florida, United States
- Age: 51
- Posts: 22,582
- Rep Power: 91684
Studies involving a loading phase have subjects ingest 0.3 g per kg per day for 5 days followed by 0.03 grams per kg per day after that loading phase. You are specifically asking about the maintenance phase, which is the 0.03 grams per kg per day amount. OP, since you weigh 155 pounds, you would take 0.03 g X 70.31 kg = 2.11 grams per day to maintain.
You can take 3-5 grams per day as insurance if you like, as you will piss out the "extra" creatine, but there is absolutely zero benefit to taking 10 grams a day to maintain.
You can mix it with whatever you want: milk, juice, water, and there is no need to avoid caffeine.
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10-25-2011, 07:00 AM #9
- Join Date: Jul 2011
- Location: Newcastle Upon Tyne, Tyne and Wear, United Kingdom (Great Britain)
- Age: 29
- Posts: 8
- Rep Power: 0
I find the most success within my workouts when I take 5 grams of pure creatine monohydrate pre-workout each day, ensuring that I drink at least 4 litres of water per day to avoid bad cramps. I usually find that taking creatine post workout increases the chances of me getting cramp when I sleep, theres nothing more annoying than that.
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10-25-2011, 07:35 AM #10
I hope you realize that the timing is completely irrelevant. Once you've continuously taken creatine for 2-4 weeks (don't remember the exact amount of time), it'll take up to 4 weeks for your creatine levels to go back to normal. I.e, the levels don't change on a daily basis.
That's not the reason why you're having cramps.Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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10-25-2011, 07:39 AM #11
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10-25-2011, 07:39 AM #12
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10-25-2011, 09:16 AM #13
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10-25-2011, 09:35 AM #14
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10-25-2011, 09:57 AM #15
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10-25-2011, 10:07 AM #16
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10-25-2011, 10:28 AM #17
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10-25-2011, 10:38 AM #18Began training: 09/2010
Height: 5'10 Bodyweight: 183-187
Dec 10 2012: Vertical: 32", Standing Broad Jump: 9'0 (SBJ/Ht: 1.54), Hang Clean: 265
Sep 2012: High Bar Squat 300-1x5, Bench 265, Deadlift 365-1x8 and 405-1x4, Hang Snatch 160-1x5, Clean 225. Pullup: BW + 75lbs
Check out my 5/3/1 Log here: http://forum.bodybuilding.com/showthread.php?t=148249703
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10-25-2011, 10:40 AM #19
He didnt say the timing had to do with cramps, or that it makes a difference. He said he finds it best when he does it pre-workout, which I do to, most likely because of the strong a fuaahh placebo affect that must occur because even thiough I know it probably wont do much, seems to help me. And yes, not having enoguh water can cause cramps while on creatine.
OP, take 5g creatine, or one heaping tsp either before, after, or split it up into both before and after your workout. Drink a lot of water. Thats all you need to know
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10-25-2011, 11:07 AM #20
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10-25-2011, 11:20 AM #21
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07-08-2012, 07:12 PM #22
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07-08-2012, 07:14 PM #23
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07-09-2012, 11:25 AM #24
http://suatangco.com
Suggested Use:
Early Creatine: Creatine Powder 1 scoop with morning, afternoon, and dinner and add 1 tablespoon at bedtime. Use 4-5 consecutive days to help saturate your muscles with creatine.
Maintenance phase Creatine: Creatine Powder 1 tablespoon with a meal or immediately after exercise. Drink at least eight glasses of water daily when used with creatine. Can use carbohydrate with creatine to enhance performance and more efficient.
http://suatangco.com/whey-protein-10...ung-co-bap.php
Warning: If you are under 18 years of age, pregnant women or nursing a baby or are taking prescription drugs. Thanks to the experienced consultant before using this product Creatine.
http://suatangco.com/sanphamhot.php
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07-09-2012, 11:53 AM #25
- Join Date: Apr 2008
- Location: Sumter, South Carolina, United States
- Posts: 1,593
- Rep Power: 220
I took 10g workout days, 5g before and after, and 10g off days
Fav 3 lifts: Close grip bench, Squats, and Deadlifts
bench: 225 (10/9/2010)
squat: 325 (may2010)
deadlift 275x5 (april2010)
goal: to be razor sharp cut while being as strong as possible
WHEN I START BACK LIFTING IM COMING BACK ---> FULL FORCE
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07-16-2012, 07:38 AM #26
Each serving provides 5 grams of creatine in full (5000 mg) 99.9% pure Creapure (tm) brand Creatine Monohydrate. Creatine powder is tasteless, odorless air mixture exhibits easily in cold water or juice. As a result, you will not feel local hotel which does not dissolve as other types of creatine.
• Modulation with quality Creatine CreaPure
• small particles to soluble and rapidly absorbed
• Do not taste
• No additives
• Support for power and energy
http://suatangco.com/tang-suc-manh-co-bap.php
http://suatangco.com/whey-protein-10...ung-co-bap.php
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07-16-2012, 08:09 AM #27
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07-22-2012, 09:29 PM #28
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07-22-2012, 09:34 PM #29
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07-26-2012, 05:39 PM #30
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