- 02-18-2013, 04:36 PM
- 02-18-2013, 04:38 PM
02-18-2013, 04:41 PM
02-18-2013, 04:46 PM
02-18-2013, 04:47 PM
SERIOUS NUTRITION SOLUTIONS
mack @ seriousnutritionsolutions.com
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02-18-2013, 04:50 PM
I too have taken creatine straight for long periods of time with no noticeable drop off but again i would choose to cycle most things i take anyway.
I think were on the same page just stating things slightly different.
02-18-2013, 04:52 PM
02-18-2013, 05:12 PM
02-18-2013, 05:19 PM
Thats reasonable and as you've mentioned its likly not detrimental aside from some extra bloat. 2-4 grams/day....an extra gram wont kill ya.. agreed!
02-18-2013, 05:49 PM
" Creatine cycling is a personal preference option. Many individuals cycle creatine, using for 2-3 months before taking a month or so off. Others do not cycle it and use it all the time - I am one of those people, and the only time I have off creatine is if I have run out of my creatine/product containing creatine and are waiting on another.
If you are considering creatine cycling, be aware that your muscle creatine threshold levels return to baseline after three weeks of ceasing creatine usage.
Once your muscle creatine threshold has been reached, 2-3 grams of creatine daily is enough to keep them saturated. You will often see ~5 grams of creatine a day recommended - this is well over the necessary creatine required to maintain saturation and more than this is definitely not needed.
Once your body has reached its muscle creatine threshold (between 150-160 mmol/kg/dw for everyone), 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."
- Burke, L., Cort, M., Cox, G., Crawford, R., Desbrow, B., Farthing, L., Minehan, M., Shaw, N. & Warnes, O. (2006). Supplements and sports foods. In L. Burke & V. Deakin. (Eds.). Clinical sports nutrition (3rd ed.). (p. 485-579). NSW, Australia: McGraw Hill.
02-18-2013, 05:56 PM
02-18-2013, 06:17 PM
I use 5 grams 4 days a week after I workout. Since all your doing is replacing what you used I find that to be plenty. My 1 kilo tub lasts me a year.
02-18-2013, 06:50 PM
02-18-2013, 07:54 PM
02-18-2013, 07:58 PM
02-18-2013, 08:12 PM
Then I retract my question. Lol. So they say in that that 2-3 grams is what you can absorb in muscle tissue but does that take into account what you lose through digestion? Because if you ingest 2-3 grams of creatine it stands to reason that you don't absorb a percentage of that don't ya think?
02-18-2013, 08:15 PM
02-18-2013, 11:38 PM
Have any of these studies been done in labs by real scientists/doctors? I didn't see any PHDs next to any of those names. I know alot of the supplements we take have never really had many if any actual professional scientific documentation/studies/etc. done. Alot of dosage amounts on many supps seem merely speculation as the dosages are " recommended" amounts not prescribed amounts for results. Kinda seems like recommendation alot of the time is a base or safe( from a liability standpoint) amount the user has to work from to test what's effective on themselves.
Another thought is with supplements such as creatine doesn't weight and muscle size half a factor in determining dosage amount? I would think a 220lb guy vs. a guy that weighs 150 with roughly same height and bf% would have different absorption rates and tolerances considering the size difference.
02-18-2013, 11:40 PM
02-18-2013, 11:55 PM
02-19-2013, 12:01 AM
The studies cited show that muscle creatine saturation can be maintained with as little as two to four grams a day; that is the amount needed to maintain maximal muscle saturation, NOT the maximum amount that can be absorbed. Moreover, studies exist showing that muscle creatine saturation can be achieved in 28 days with as little as three grams a day. All that said, there is little reason to halve your five-gram scoop given the low cost of creatine, and even if perceived benefit from dosing five grams twice a day is placebo, it is nonetheless a benefit. Again, given the low cost, there is no reason not to do it if you feel it improves your results. Also, ten grams a day of creatine will not bloat you more than five grams, assuming creatine does indeed bloat you at all, since the idea that creatine causes bloat is largely horse****. As far as supplements being researched or not, creatine has been researched to death. If someone cites a study done on creatine, it's probably legit because there are thousands of them out there. Lastly, if I recall correctly (and I think I do), the study showing down-regulation of creatine transporters with long-term use also showed that the down-regulation did not negatively effect muscle creatine stores with continued supplementation.
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