I purchased mono in bulk.. And I'm looking to put on as much mass as possible with it. What's the best way to take, how much and when each day?
I was told just to take 5g post workout. But I was guessing that's probably not how much I should take for optimal results.
back in the day when creatine was first making an impact in the supplement industry, most all of the supplement companies placed labels on the containers stating an individual needed to "load" for 5 days then go on maintenance thereafter. i cannot recall what the load suggestion was but it was and still is ridiculous since your body cannot absorb all the creatine ingested.
back around 1998 some articles were written showing studies on athletes who loaded vs. those who did not as well as determining optimal daily dosage.
it turned out that loading provided no additional benefit. most of it was excreted during urination and put strain on the kidneys since it can dehydrate you. optimal dosages showed to be somewhere around 5 or 6 or so grams per day and divided throughout the day, i.e. 2 grams per dose 3 times per day spaced out in something like 4 or 5 hour intervals.
i'm only speaking from memory here but that summarizes the articles i read. i began taking betagen (or just made my own version, creatine/hmb/l-glutamine/taurine) which provides 6 grams per day with no loading and i always had noticeable and undeniable results. i typically gained between 5 to 10 pounds within a month cycle and all my lifts improved fairly significantly.
i never stayed on creatine or betagen for more than 4 to 6 weeks at a time with long breaks in between.
that is my own personal experience, i am sure everyone reacts differently but i do believe consuming in excess of 5 or 6 grams provides the user no greater benefit.