creatine?

[R1balla]

This is crap. 2-4 grams a day and cycle it? Don't think so. There's no point in cycling creatine. No point in a loading phase. 5-10grams plain ol monohydrate a day is good. On lifting days split your daily dose pre and post workout so your muscles benefit during and for recovery. Drink plenty of water. A retard with a fork full of creatine couldn't hurt himself , don't make it harder then it has to be.

whats your logic on taking more than 5g's?

[mikeg313]

whats your logic on taking more than 5g's?

Absorbtion. Your most likely pissing out most of it drinking that much water so why not make sure your getting enough in. It can't hurt it can only help. What's your logic?

[R1balla]

Absorbtion. Your most likely pissing out most of it drinking that much water so why not make sure your getting enough in. It can't hurt it can only help. What's your logic?

that 5g is plenty and you are wasting money on the other 5g you consume.

[mikeg313]

that 5g is plenty and you are wasting money on the other 5g you consume.

That's not logic that's an opinion. Ive gotten better results from years of dosing my creatine this way. Lifts and recovery.

[Mack411]

I will say when I use a pre that has creatine I almost always dose at least 3g creatine mono daily to ensure I am getting what I need.As stated above you will just pee it out if intaking any extra.

[R1balla]

That's not logic that's an opinion. Ive gotten better results from years of dosing my creatine this way. Lifts and recovery.

then good for you. in the past ive dosed it at 5,10,and 15g / day for 12 weeks each and didnt notice any difference.

[mikeg313]

then good for you. in the past ive dosed it at 5,10,and 15g / day for 12 weeks each and didnt notice any difference.

No need to get sarcastic , your the one asking the questions

[Adizzle1]

There is no need to cycle creatine,that would only be by personal preference.

There is speculation that long term creatine use can effect creatine transporter and cause down regulation after 12 week mark, however with low doses 2-4g/day this may not be an issue. I would personally cycle it like i would with anything but thats more of a personal option.

This is crap. 2-4 grams a day and cycle it? Don't think so. There's no point in cycling creatine. No point in a loading phase. 5-10grams plain ol monohydrate a day is good. On lifting days split your daily dose pre and post workout so your muscles benefit during and for recovery. Drink plenty of water. A retard with a fork full of creatine couldn't hurt himself , don't make it harder then it has to be.

2-4 grams of Creatine Monohydrate taken 4-6 times a week is enough to maintain full creatine saturation, this has been shown and is not an opinion. Taking 5-10 grams would be unnecessary.

[mikeg313]

There is speculation that long term creatine use can effect creatine transporter and cause down regulation after 12 week mark, however with low doses 2-4g/day this may not be an issue. I would personally cycle it like i would with anything but thats more of a personal option.
2-4 grams of Creatine Monohydrate taken 4-6 times a week is enough to maintain full creatine saturation, this has been shown and is not an opinion. Taking 5-10 grams would be unnecessary.

This has been shown not an opinion but you started by saying there has been speculation on this? Speculation sounds like more of an opinion rather then scientific data or even personal experience which is all I was offering.

[Mack411]

There is speculation that long term creatine use can effect creatine transporter and cause down regulation after 12 week mark, however with low doses 2-4g/day this may not be an issue. I would personally cycle it like i would with anything but thats more of a personal option.

Exactly,it is just that,speculation.There are current studies showing there is no need for creatine to be cycled and at points I have used it for years at a 3-5g dose with with no break.I do tend to cycle everything I use now at some point or another.

[Adizzle1]

Exactly,it is just that,speculation.There are current studies showing there is no need for creatine to be cycled and at points I have used it for years at a 3-5g dose with with no break.I do tend to cycle everything I use now at some point or another.

well i do believe there was a study showing down regulation by about 25% after 12 weeks. However as you said they're are other studies so i decided to use the word speculation.

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.

[Adizzle1]

This has been shown not an opinion but you started by saying there has been speculation on this? Speculation sounds like more of an opinion rather then scientific data or even personal experience which is all I was offering.

My comment to you was more in reference to you recommending 5-10g, where as 2-4g would be sufficient and 5-10g would likley be a waste.

[mikeg313]

My comment to you was more in reference to you recommending 5-10g, where as 2-4g would be sufficient and 5-10g would likley be a waste.

My recommendation was merely to assure significant absorption aside from the fact it's written on the bottle as a recommended daily dose. My tub of mono cost ten bucks and lasts me almost 3 months the way I use it. A teaspoon is 5grams and it comes with a teaspoon scoop. I toss one in my pre and post shakes and it works better for me then when I just take 5grams post workout. If its overkill then my waste is barely a dent in the coin purse. I could play around and try to lower it and see but its not gonna hurt me as is so why bother. I piss a couple cents down the drain then . I prolly waste a couple grams of protein since I don't level out my scoops either and intake more then "they" say can be absorbed at once. I do what works for me and I get results. As cheap and safe as it is I don't think there's any harm in it as long as its used with proper caution(water intake mainly). Unless scientific data is provided to right one of us and disprove the other then its all speculation. Your experience works for you and mine for mine

[Adizzle1]

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!

[R1balla]

" 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."




Reference

1. 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.

[R1balla]

Absorbtion. Your most likely pissing out most of it drinking that much water so why not make sure your getting enough in. It can't hurt it can only help. What's your logic?

No need to get sarcastic , your the one asking the questions

is this not a question from you?

[boogyman]

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.

[farmtireguy]

Just take it in the am

[mikeg313]

is this not a question from you?

I should have asked whats your motivation since you seem inclined to be one of those toss it in your face smartass types .

[R1balla]

I should have asked whats you motivation since you seem inclined to be one of those toss it in your face smartass types .

not at all. just posting the facts about creatine and you asked me a question which i was replying to.