Is 10 grams of creatine, 5 before lifting 5 after too much?

[zthornton]

All that is recommended is 5 grams of creatine mono, but me personally when I was taking just a plan mono. I was taking 10g a day and that is where I saw my best gains in the gym. If you are taking a performance creatine, like Kre Alkalyn, then I wouldn't take that much, in fact I only take 5 to 6 grams of my AAEFX Kre Alkalyn creatine and see better results than when I was taking 10g of mono. Good luck

Is it bad that after the first line I knew a recommendation for Kre Alkalyn was coming? OP, don't buy this product unless you want to overpay for creatine mono + baking soda.

[Jack0204]

Seems to be different opinions here. So even though I don't eat meat and fish everyday, 5g will still be enough? Will taking 10g make me get more water retention? I hate the idea of getting bloated.

[KimJong-il]

Seems to be different opinions here. So even though I don't eat meat and fish everyday, 5g will still be enough? Will taking 10g make me get more water retention? I hate the idea of getting bloated.

Dont take more than 5 grams. You might even be fine at 3 grams a day, personally I take 5 grams. I dont eat much either, only once or twice a week as of late and I dont eat fish.

Just keep it at 5 grams max, and really creatine is a very simple product to take I wouldnt worry at all if you listed to my suggestion. Stick to a quality product though one that lists "creapure" on the ingredient label.

[prbell824]

Bro. 5 grams. Regardless of your current diet, 5g is okay to take and more than efficient. What most ppl are saying is take 3-5grams. You are making this much more complicated then it needs to be. It doesnt matter when you take, just take it.

1. How much? 5grams per day
2. When? Don't matter.
3. With what? Ideally fruit juice (nothing citrus) <---- fruit creates insulin spike and helps the body absorb the creatine.

If you still have questions read 1-3 over again.

/Thread

[snorkelman]

Bro. 5 grams. Regardless of your current diet, 5g is okay to take and more than efficient. What most ppl are saying is take 3-5grams. You are making this much more complicated then it needs to be. It doesnt matter when you take, just take it.

1. How much? 5grams per day
2. When? Don't matter.
3. With what? Ideally fruit juice (nothing citrus) <---- fruit creates insulin spike and helps the body absorb the creatine.

If you still have questions read 1-3 over again.

/Thread

#3 is crap advice. Stop posting until you read more.

[snorkelman]

Seems to be different opinions here. So even though I don't eat meat and fish everyday, 5g will still be enough? Will taking 10g make me get more water retention? I hate the idea of getting bloated.

5 grams is more than you need. If you take 10 grams you will be pissing out at least 5 grams, most likely 7.5g will be pissed away, as a 185 pound male only needs 2.5 grams per day to maintain saturation.

[KimJong-il]

Bro. 5 grams. Regardless of your current diet, 5g is okay to take and more than efficient. What most ppl are saying is take 3-5grams. You are making this much more complicated then it needs to be. It doesnt matter when you take, just take it.

1. How much? 5grams per day
2. When? Don't matter.
3. With what? Ideally fruit juice (nothing citrus) <---- fruit creates insulin spike and helps the body absorb the creatine.

If you still have questions read 1-3 over again.

/Thread

You dont need juice...although it possibly may help you reach full saturation a little faster once you hit full saturation its extremely easy to maintain.

[prbell824]

You dont need juice...although it possibly may help you reach full saturation a little faster once you hit full saturation its extremely easy to maintain.

Well there ya have it. Now just take the creatine and lift!

[braskibra]

#3 is crap advice. Stop posting until you read more.

hows that crap theres quite a few studies out there in the literature that recommend taking CM w CHO with significant results better than just CM...its not necessary but i def think there is a trend to better creatine absorption with CHO ...cant post (need 50 posts) them but its pretty easy to go on the cochrane database and find them yourself

[DaniSP]

LOL @ people taking "round" quantities of supplements... Same happens with BCAA.

5g is almost double of 3g, which is a nice amount of creatine to take per day. If someone squats 500lbs he is stronger than other who just can do 300lbs right?? Lots of difference. Same ratio.


Whenever you take a supplement the most important and obvious question is: what benefit im looking for? I take creatine for anaerobic energy boost, so I take it 20-30 minutes pre workout. But you may like to get water retention so muscles appear bigger (posing reasons) then its OK you take it post workout.

And yeah Creapure monohydrate for the win

[Ninetysix]

LOL @ people taking "round" quantities of supplements... Same happens with BCAA.

5g is almost double of 3g, which is a nice amount of creatine to take per day. If someone squats 500lbs he is stronger than other who just can do 300lbs right?? Lots of difference. Same ratio.


Whenever you take a supplement the most important and obvious question is: what benefit im looking for? I take creatine for anaerobic energy boost, so I take it 20-30 minutes pre workout. But you may like to get water retention so muscles appear bigger (posing reasons) then its OK you take it post workout.

And yeah Creapure monohydrate for the win

You don't seem to know how creatine works. There is no benefit in taking in 20-30 minutes pre vs ANY other time of the day once you're saturated.

[Austinp55]

if over 180 pounds that is perfect!

[Jack0204]

Thanks! 5g it is then. So a creapure product is a must? Even though the label says "Micronized creatine monohydrate" ?

[Diesel0022]

Creapure is not a must, its a preference. Difference between Creapure Branded and Non-branded is that one is guaranteed free of impurities.

[Jack0204]

Creapure is not a must, its a preference. Difference between Creapure Branded and Non-branded is that one is guaranteed free of impurities.

I see. So based on performance and effectiveness, it has no difference at all?

[snorkelman]

hows that crap theres quite a few studies out there in the literature that recommend taking CM w CHO with significant results better than just CM...its not necessary but i def think there is a trend to better creatine absorption with CHO ...cant post (need 50 posts) them but its pretty easy to go on the cochrane database and find them yourself

Are you also trying to increase creatine uptake with a low-dose D-pinitol? There are studies addressing whether D-pinitol influences whole body creatine retention.

Even if combining creatine with insulin-stimulating ingredients such as high amounts of glucose or protein (or a low-dose D-pinitol) achieves an increase in creatine into the target tissue (muscles), what real-world impact does that have? Well, if you are trying to increase creatine uptake during a loading period, then maybe you can achieve saturation in 4 days instead of 5 days. I don’t think that this difference will matter to anyone reading this website. Now, if you are talking about someone who regularly takes creatine (and therefore, has already reached the saturation point), then trying to increase uptake is utterly useless, since science shows us that you only need a very small amount of creatine in order to maintain full saturation. The reality is that most people on this website only need 2.5 – 2.7 grams of creatine per day (this range is established based on body weight.

[Diesel0022]

I see. So based on performance and effectiveness, it has no difference at all?

Honestly, no. Its more or less peace of mind.

[kr1kit]

All that is recommended is 5 grams of creatine mono, but me personally when I was taking just a plan mono. I was taking 10g a day and that is where I saw my best gains in the gym. If you are taking a performance creatine, like Kre Alkalyn, then I wouldn't take that much, in fact I only take 5 to 6 grams of my AAEFX Kre Alkalyn creatine and see better results than when I was taking 10g of mono. Good luck

I just love AAEFX reps, they're so full of useful information and they always steer you in the right direction regarding which supplements to take. Whenever I think of quality and performance, I think of AAEFX.

[KimJong-il]

I see. So based on performance and effectiveness, it has no difference at all?

Ive noticed from a few various brands some stomach discomfort on various creatine products. More than likely the product should be fine and there is no difference in effectiveness.

[BULLandTERRIER]

I dont eat much either, only once or twice a week

You eat only once or twice a week ???

[KimJong-il]

You eat only once or twice a week ???

Sometimes I dont even eat meat at all for a whole week.

[Hansolo261]

it would depend on how much red meat you intake on a daily basis. When I was consuming over a lb of ground sirloin a day the only creatine I used was whatever was in my pre. If you are well over 200lbs i dont see nothing wrong with taking 10 g of creatine mono until you reach saturation and then you can dial it down to 3-5. People claim B.s on loading as they claim b.s on the use of 10g; i found that this is the only way I have gotten results when I use creatine mono. I rarely use plain ole mono.

[justfive]

I just love AAEFX reps, they're so full of useful information and they always steer you in the right direction regarding which supplements to take. Whenever I think of quality and performance, I think of AAEFX.

why you lie? oh....








I get it

[snorkelman]

People claim B.s on loading as they claim b.s on the use of 10g; i found that this is the only way I have gotten results when I use creatine mono. I rarely use plain ole mono.

I agree that basically you can choose to load or not load. Either choice will result in reaching the saturation point. If you choose to load, you simply reach that saturation point faster. If you choose to not load, you will still reach the saturation point, it will just take longer.

We seem to agree on that. As for taking 10 grams, that is b.s. A 200 pound man only needs 2.7 grams per day to maintain. Get saturated whichever way you choose, but you are kidding yourself if you think you need 10 grams per day to maintain.

[kr1kit]

why you lie? oh....








I get it

[prbell824]

Lol I love the gif's i see on this site.

What I heard was that taking daily maintenance of 5g a day you reach saturation around 1 month. Is this right?

Therefor loading with 10-20g a day, it would take about 1-2 weeks?

[Diesel0022]

Lol I love the gif's i see on this site.

What I heard was that taking daily maintenance of 5g a day you reach saturation around 1 month. Is this right?

Therefor loading with 10-20g a day, it would take about 1-2 weeks?

No, cause the average males body can only uptake roughly 3g a day, bodybuilders can use a bit more.

[prbell824]

No, cause the average males body can only uptake roughly 3g a day, bodybuilders can use a bit more.

This is why the loading phase is not necessary?

[Diesel0022]

This is why the loading phase is not necessary?

Correct

[Hansolo261]

No, cause the average males body can only uptake roughly 3g a day, bodybuilders can use a bit more.

the average male doesnt even lift weights like people to forum. So are you saying that unless you compete on stage and are sponsored you can only use roughly 3 grams? what criteria are you using to determine what a bodybuilder is.