Didnt want to start a new post about an old topic, so dug this up. Does anyone using monohydrate do more than 5gs per day. Currently I take roughly 6-7 grams post workout every day. Been thinking of doing 5g with jack3d 30 mins pre w/o, and then 5g again post w/o. Sound ok?
I usually take 5g upon waking prior to breakfast so I flood my system with the goody juice which will be efficiently welcomed with open insulinogenic arms with breakfast's assortment of high GI carbohydrates and Leucine-rich Whey protein. I then create an anabolic safety net by creating a buffer zone before, during, and after training by consuming 3/5/5g in respective order, consuming the final post workout dose with Need 2 Slin to enhance the anabolic window's duration and nutrient uptake.
Happy Creatining to you!
i take 3g/day. i think it works equally well as 20 grams
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When my current 'special' creatine mix is finished I'll be switching back to good old monohydrate.. Because my current mix tastes like ASS!!
That aggregate 15-18 grams per day drops drastically to 3-5g per day maximum on off days. Since I have never experienced severe stomach discomfort, and we are all aware of the multitude of benefits offered by this amazing supplement, paired with the fact I have more on hand than I can ever imagine using - this is my protocol.
I like creatine mono because it is the closest thing to natural creatine. If anything dose make it more absorbable, which I am doubting, it would be less of a supplement, and moe of a performance enhancing chemical.
MAP+CREPURE+BCAA= My post drink.... I do take Crepure when I wake up in am 3g
and my post I take 5g...
Diet is always the key to unlocking the door of success
My nutrient repartitioner is also a creatine product, so yes, some days when I was using it, I was having a lot more than ~5g of creatine daily - albeit not for the creatine.
However, be aware that once your body has reached its muscle creatine threshold, then using more than 3-5g of creatine daily is not going to saturate them any further, so there's no point in using more than that daily.
The Primordial Woman
I think she means everybody has a maximum. More muscle does mean more creatine holding capacity though.. right?
A larger individual will have an overall larger amount of creatine in their system than a smaller individual because they have more dense weight, but it will still take the same amount of time to build up that creatine muscle threshold (i.e. ~20g a day for ~5 days (saturation occurs after 2-3 days), or ~5g a day for ~21 days) (Burke, et al., 2006; Harris, Soderlund & Hultman, 1992).
Your total muscle creatine concentration can only be increased by ~20%, with ~20% of that increase in muscle creatine being stored as Creatine Phosphate (Harris, Soderlund & Hultman, 1992).
Therefore, you can see that even 5g of creatine a day is plenty adequate for the biggest of individuals.
See my comments above.
The Primordial Woman
I take maybe 4-5g a day, and no creapure on workout days due to using ASGT pre-wo. Really helps me stretch out my pre-wo supps.
What if you don't take creatine on your days off, i.e. I workout about 5 days a week, but Fri and Sat I do not, and I do not take any creatine on those days. Do I lose saturation and need to load again on Sun/Mon?