Creatine Monohydrate... whats the optimal amount to take?
- 10-09-2009, 07:49 PM
Creatine Monohydrate... whats the optimal amount to take?
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.
- 10-09-2009, 08:28 PM
I would go 5 grams pre, and 5 grams post workout. For gaining mass specifically I would not depend solely on Creatine, and add in some bcaa's to the mix, maybe 20 grams post workout. Personally I cant do that pre cause it makes my stomach feel weird.
10-09-2009, 10:22 PM
10-09-2009, 10:30 PM
10-09-2009, 11:35 PM
10-10-2009, 01:54 AM
10-10-2009, 02:03 AM
10-10-2009, 02:08 AM
Creatine isn't stored in blood plasma. In any event, when creatine is initially consumed free floating in plasma it must be taken up by a muscle fiber before it can be used. Typically, creatine stores maintain a net saturation level ~97% at rest. Therefore, it would be oxidized and excreted.
10-10-2009, 02:12 AM
10-10-2009, 02:16 AM
10-10-2009, 02:55 AM
is it possible to oversaturate your body with it and then start becoming insensitive to it? i havnt really read up on creatine in a while but that was an old theory floating around, receptors downregulate or something. and i also heard 3g CEE was enough but i took a break and started w/5g... endurance is insane.
CELTIC LABS REP
10-10-2009, 04:13 PM
10-10-2009, 04:32 PM
10-10-2009, 09:17 PM
10-11-2009, 01:07 AM
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.
10-11-2009, 01:27 AM
10-11-2009, 01:43 AM
i used to hear people say it was just a load of crap and was nothing more than a placebo. last time i googled it i came across a study from Oklahoma State University, iirc, and according to at least that study it did in fact act as an anticatabolic supplement.
like i said earlier, my own personal experience with the betagen product was positive and i always felt the hmb was a key ingredient. i definitely noticed improved recovery while using the product as well as strength and weight gains. when i took it tho, i took it without taking any other supps.
10-11-2009, 01:58 AM
IMO and experience of taking creatine regularly since it was first on the market, anything more than 5 grms dly is a waste. Ideally, 2-3 grms dly combined with glutamine and whey will give optimal muscle volume. It works best when cycled, after I finish a jar, take a break for a week or two. Your diet will also play a big factor in how it works. JMO
10-12-2009, 11:52 AM
I've been using AN's NeoVar Creatine Product. I take it in 2 doses during the day, each with carbs. My post workout dosage is taken with a protein shake make with Orange juice and banana slices. Are the simple carbs in the juice and fruit good to take creatine with?
10-12-2009, 12:03 PM
You can get away with taking about 5-10g at the start which does have some benefits through empirical studies and dropping to a 2g/d dose to maintain after that. Thats coming from the NSCA though, so its more focused on performance than bodybuilding
10-12-2009, 12:13 PM
yeah people cant really decide if creatine is better pre or post workout
you should probably take 5 grams pre workout and a coulple grams post workout just to be safe. dont worry to much about you liver, eating too much sugar and fat is way worse for you liver then creatine.
10-12-2009, 12:32 PM
I personnaly stick to the 5g pre and 5g post. It's not enough to hurt my kidneys or liver and it ensures I am getting all the benefits. If a little is wasted - oh well. It is the cheapest product I take. I am sure I am wasting a lot more money on trying out other products that have little to no effect.
But since the correct dosage has been debated for many more years that I have been taking it... I don't think anyone can provide you an exact dosing amount. Some guys at the gym take 20g a day.... which I would never do and think a lot of that is watsed... but that is their preference.
10-12-2009, 12:46 PM
Taking creatine within 1 hour before workout will hinder performance. Sodium ions contained in the creatine will draw water from skeletal muscles to digestive viscera.
10-12-2009, 12:55 PM
10-12-2009, 12:58 PM
BTW good advise.
10-12-2009, 12:59 PM
Is there enough sodium in 5g of creatine monohydrate to do this? What about a pre-workout shake with whey protein? Protein powders usually have a couple hundred mg of sodium per scoop. What about eating a meal within one hour of working out? What's the effect of the sodium contained in the food? What about the water needed for digestion of the food?
My anecdotal real world experience is that I have slightly better performance when using creatine pre-workout. Nothing earth shattering, but an extra rep here and there, and I don't fade as much toward the end of the workout. *shrug*
I usually use 3g of CEE pre-workout and 5g CM in my post-workout shake. Works well enough for me.
10-12-2009, 02:10 PM
I bought some recently and I've taken it a few times but it makes me feel really weird. I feel very queasy after taking it. Just thinking about taking it makes me queasy now.
10-12-2009, 02:17 PM
10-12-2009, 03:17 PM
10-12-2009, 07:05 PM
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