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

    Hi

    My question is - Is 10 grams of creatine, 5 before lifting 5 after too much?

    I've heard that you only need 5g per day, but isn't 10 grams okay to take just incase 5g is too little for me?
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    5g is not too little for anyone, you probably eating meat everyday too so 3g from creatine is probably sufficient for most people.
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    5 g is plenty.........take it postworkout with high glycemic carbs and you'll be fine
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    Originally Posted by RaginAzN View Post
    5g is not too little for anyone, you probably eating meat everyday too so 3g from creatine is probably sufficient for most people.
    this...i don't take more than 5g's a day
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    Originally Posted by braskibra View Post
    5 g is plenty.........take it postworkout with high glycemic carbs and you'll be fine
    What does that do? I take mine preworkout cause I read it lowers atp recovery time.
    Please respond..
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    Originally Posted by braskibra View Post
    5 g is plenty.........take it postworkout with high glycemic carbs and you'll be fine
    No. 3g/workout days anytime during the day.
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    I use to take 5g and 5g similar to OP, switched to 5g post and havnt noticed any changes at all!
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    Originally Posted by Jack0204 View Post
    Hi

    My question is - Is 10 grams of creatine, 5 before lifting 5 after too much?

    I've heard that you only need 5g per day, but isn't 10 grams okay to take just incase 5g is too little for me?

    if you're cool with a bunch of water retention go 10g's, but i stick to 2-3g's daily.
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    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
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    ^^^ BS

    OP, you'll have no better gains taking 10 grams a day over 5, which at your bodyweight is above your daily maintenance dose. also you can take it any time of day whenever it is the easiest for you.
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  11. #11
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    5g = muscle saturation. I wouldn't go above 6.5g per day, it is useless after that point.
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    creatine is going to be stored in the muscles regardless so pre/pwo it really doesnt make a difference, yes it helps ^ATP via creatine phosokinase for about 10-30 seconds which is perfect for lifting, only reason i say take it with carbs is to spike your insulin which will help you absorb the creatine pwo
    u lose about 2 g of creatine a day , but gain some through food, if you supplement with 3 g u would replace the 2 g lost + 1g extra, 10 g is overdueing it but anywhere from 3-5 is fine
    happened to ready a study done on football players comparing CM+carbs, carbs, and just CM.....CM + carbs was significantly better for fat free weight, 100 yard dash, and bench press.....
    cant post the study since u need to have 50 posts, found it on Cochrane database- its an RCT but has a small sample (24)
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    Originally Posted by Jack0204 View Post
    Hi

    My question is - Is 10 grams of creatine, 5 before lifting 5 after too much?

    I've heard that you only need 5g per day, but isn't 10 grams okay to take just incase 5g is too little for me?
    I usually take 10 grams in the afternoon, when I do use it
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    Disclaimer: The above post is my personal opinion and does not represent the official position of any company or entity. It does not constitute medical advice.
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    Originally Posted by braskibra View Post
    creatine is going to be stored in the muscles regardless so pre/pwo it really doesnt make a difference, yes it helps ^ATP via creatine phosokinase for about 10-30 seconds which is perfect for lifting, only reason i say take it with carbs is to spike your insulin which will help you absorb the creatine pwo
    u lose about 2 g of creatine a day , but gain some through food, if you supplement with 3 g u would replace the 2 g lost + 1g extra, 10 g is overdueing it but anywhere from 3-5 is fine
    happened to ready a study done on football players comparing CM+carbs, carbs, and just CM.....CM + carbs was significantly better for fat free weight, 100 yard dash, and bench press.....
    cant post the study since u need to have 50 posts, found it on Cochrane database- its an RCT but has a small sample (24)
    Taking creatine with no CHO will not alter absorption.
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    based on?????
    Im not agreeing/disagreeing I have done both with success
    However, most of the literature suggests taking CM+CHO to increase absorption
    Dr. Green and colleagues reported that creatine ingested in combination with simple carbohydrates substantially increased muscle creatine accumulation compared with the ingestion of creatine alone.5 (View products like this.) Furthermore, ingestion of creatine in conjuction with carbohydrates reduced the interindividual variability in the magnitude of muscle creatine accumulation, such that all subjects demonstrated an increase in muscle total creatine content ?20 mmol/kg dry mass.
    From an article on BB.com
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    What if I don't always eat meat and fish, will it be better for me to take 10g then? Or should I still only take 5g even if I don't always eat meat and fish?
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    There was a study showing that the average males body can only uptake around 3.5g a day.

    Lets make this easy- 3-5 Grams a day, No loading, No cycling, take it whenever with whatever you want.
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    ive heard 10-20 will make your hair fall out.. needless to say.. im bald..
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    10g a day? Way, way too much... 3g will prolly do ya just fine. Stop worryin'. More is not always better. In fact, with supps, it's often the opposite.
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    theres some very bad advice in this thread... and theres some good advice in this thread
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    3-5 grams postworkout with or without carbs and def with protein and u will be fine trust us
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    Here is some science behind creatine to give you an understanding out how it works in your body. Creatine is manufactured in your body from the amino acids arginine and glycine. These amino acids react to form a compound called guanidinoacetate. Your liver is what produces the creatine which will eventually enter the blood stream and be delivered throughout the body for use. The body only makes about 1 to 3 grams of creatine per day which is not optimal for muscle gains. This means that the integration of a creatine supplement daily will increase the chance for more muscle growth. The greater the amount of creatine in a diet results in a greater amount of phosphocreatine stored in your muscle tissue. See in your body, Phosphocreatine (PCr) is stored through the combination of creatine and phosphate. This PCr is stored in your muscle tissue along with your ATP. Together PCr and ATP store the chemical energy of the body, and the more energy they store, the greater the output of maximal muscle performance. It is important to take a creatine supplements and maintain this higher than normal amount of creatine in your body. By adding creatine it will help maintain increased levels of creatine phosphate in your muscle tissue. This so called “loading” of creatine will eventually enable your muscle tissue to increase the amount of creatine phosphate stored in them. When this occurs, it causes muscle fibers to grow larger. Now, with this supplementation, it enhances the amount of creatine phosphate used to replenish you ATP. So, in a nut shell, the addition of creatine supplements results in loading up your muscle fibers with PCr. This, in-turn, gives your muscles the ability to work harder and store more power in the form of PCr.

    Creatine is deemed with the false reputation of only flooding your cells with water causing a bloated look which will eventually fade after a discontinued use. The effect creatine has in the body supersedes more than just the cell volumizing effects. Creatine has been researched for a countless number of years and is found to be crucial for unlocking your true physique potential. I am a huge fan of creatine especially in the form of micronized creatine monohydrate. This is for the simple reason that being micronized signifies it has the best absorption rate, and being a monohydrate represents the highest quality of creatine to be ingested.

    5g before and after are crucial for maintaining elevated PCr levels to replenish ATP
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  23. #23
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    Originally Posted by Jack0204 View Post
    What if I don't always eat meat and fish, will it be better for me to take 10g then? Or should I still only take 5g even if I don't always eat meat and fish?
    Dont worry about it, just take 5 grams at the very most daily in a single serving and you will be fine and get 100% benefit. If you missed days you still will be fine.
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    Originally Posted by Linebacker1025 View Post
    Here is some science behind creatine to give you an understanding out how it works in your body. Creatine is manufactured in your body from the amino acids arginine and glycine. These amino acids react to form a compound called guanidinoacetate. Your liver is what produces the creatine which will eventually enter the blood stream and be delivered throughout the body for use. The body only makes about 1 to 3 grams of creatine per day which is not optimal for muscle gains. This means that the integration of a creatine supplement daily will increase the chance for more muscle growth. The greater the amount of creatine in a diet results in a greater amount of phosphocreatine stored in your muscle tissue. See in your body, Phosphocreatine (PCr) is stored through the combination of creatine and phosphate. This PCr is stored in your muscle tissue along with your ATP. Together PCr and ATP store the chemical energy of the body, and the more energy they store, the greater the output of maximal muscle performance. It is important to take a creatine supplements and maintain this higher than normal amount of creatine in your body. By adding creatine it will help maintain increased levels of creatine phosphate in your muscle tissue. This so called “loading” of creatine will eventually enable your muscle tissue to increase the amount of creatine phosphate stored in them. When this occurs, it causes muscle fibers to grow larger. Now, with this supplementation, it enhances the amount of creatine phosphate used to replenish you ATP. So, in a nut shell, the addition of creatine supplements results in loading up your muscle fibers with PCr. This, in-turn, gives your muscles the ability to work harder and store more power in the form of PCr.

    Creatine is deemed with the false reputation of only flooding your cells with water causing a bloated look which will eventually fade after a discontinued use. The effect creatine has in the body supersedes more than just the cell volumizing effects. Creatine has been researched for a countless number of years and is found to be crucial for unlocking your true physique potential. I am a huge fan of creatine especially in the form of micronized creatine monohydrate. This is for the simple reason that being micronized signifies it has the best absorption rate, and being a monohydrate represents the highest quality of creatine to be ingested.

    5g before and after are crucial for maintaining elevated PCr levels to replenish ATP
    can you elaborate?
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    yes, yes it is
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    Originally Posted by justfive View Post
    can you elaborate?
    Are you kidding around or do you need help understanding which parts?
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    justfive is offline
    Originally Posted by Linebacker1025 View Post
    Are you kidding around or do you need help understanding which parts?
    As serious as serious man is serious. I especially liked the 5g before and 5g after workout recommendation and would love to hear more
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    5 gm is plenty
    Originally Posted by Jack0204 View Post
    Hi

    My question is - Is 10 grams of creatine, 5 before lifting 5 after too much?

    I've heard that you only need 5g per day, but isn't 10 grams okay to take just incase 5g is too little for me?
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    I've read alot of places that over five grams isnt going to change anything. There is no difference between 5g and 10g per day. Just what I heard. I personally take between 3-5g pre and 3-5g post.
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    justfive is offline
    Originally Posted by nick.grohall View Post
    I've read alot of places that over five grams isnt going to change anything. There is no difference between 5g and 10g per day. Just what I heard.
    ok
    Originally Posted by nick.grohall View Post
    I personally take between 3-5g pre and 3-5g post.
    wat
    Originally Posted by nick.grohall View Post
    I've read alot of places that over five grams isnt going to change anything. There is no difference between 5g and 10g per day. Just what I heard..
    ok
    Originally Posted by nick.grohall View Post
    I personally take between 3-5g pre and 3-5g post.
    wat
    Originally Posted by nick.grohall View Post
    I've read alot of places that over five grams isnt going to change anything. There is no difference between 5g and 10g per day. Just what I heard. .
    ok
    Originally Posted by nick.grohall View Post
    I personally take between 3-5g pre and 3-5g post.
    wat
    Last edited by justfive; 02-22-2012 at 07:59 AM.
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