shiggy504
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when is the best time to take your creatine pre work out post workout. How much should you take and should i take more for the first week or so then cut back for maintenance
no need to load. 3-5g is ideal. time doesnt really matter. its all about saturation. if i am taking a pre workout that has creatine, i just stick to that. if im taking a creatine free pre workout, i take mine post workout. non training days i take it with breakfast first thing in the morning.when is the best time to take your creatine pre work out post workout. How much should you take and should i take more for the first week or so then cut back for maintenance
well, this is one way to get kidney issues...I've always taken my creatine with my protein about 30-45 min before and then again the same combo after my workout. It's about ten (5grams a shake) grams on lift days and 5 on rest days. I'm prolly pissing out most of that 10 grams on lift days but its cheap and why not make sure you got plenty going to where ya need it?
5-10grams a day is fine and won't give you kidney issues. Just make sure you drink at least a gallon of water a day minumum. If anything you'll piss away alil cash spent. Some supp companies even recommend 10grsms on the bottle.well, this is one way to get kidney issues...
10 grams of creatine will give kidney issues? Havnt heard that before.well, this is one way to get kidney issues...
Lmao.15g requires pct
As has already been stated, this is a fallacy. Ten grams of creatine a day will not give kidney issues.well, this is one way to get kidney issues...
Ha!15g requires pct
I like to mainline or snort it so I'm not worried.As has already been stated, this is a fallacy. Ten grams of creatine a day will not give kidney issues.
Loading is not necessary!The jar I have even say take 5 grams 3 times a day for 1 week then 5-10 grams daily for maintenance just wasn't specific for when to take it.
There is no need to cycle creatine,that would only be by personal preference.I wouldnt bother with a loading phase, i would take 2-4 grams a day or even just on workout days. By the end of the first month you should be in full saturation. Maintain that dose for about 3 months and then take a break off. This would be my best recommendation.
PowerMax will also provide you with a full dose of creatine, there are some pre workouts that will do this for you so you can kill two birds with 1 stone. Something to think about.
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.I wouldnt bother with a loading phase, i would take 2-4 grams a day or even just on workout days. By the end of the first month you should be in full saturation. Maintain that dose for about 3 months and then take a break off. This would be my best recommendation.
PowerMax will also provide you with a full dose of creatine, there are some pre workouts that will do this for you so you can kill two birds with 1 stone. Something to think about.
whats your logic on taking more than 5g's?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.
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?whats your logic on taking more than 5g's?
that 5g is plenty and you are wasting money on the other 5g you consume.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's not logic that's an opinion. Ive gotten better results from years of dosing my creatine this way. Lifts and recovery.that 5g is plenty and you are wasting money on the other 5g you consume.
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.That's not logic that's an opinion. Ive gotten better results from years of dosing my creatine this way. Lifts and recovery.
No need to get sarcastic , your the one asking the questionsthen good for you. in the past ive dosed it at 5,10,and 15g / day for 12 weeks each and didnt notice any difference.
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.There is no need to cycle creatine,that would only be by personal preference.
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 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.
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.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.
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.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.
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.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.
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.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 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 mineMy 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.
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
I should have asked whats your motivation since you seem inclined to be one of those toss it in your face smartass types .is this not a question from you?
not at all. just posting the facts about creatine and you asked me a question which i was replying to.I should have asked whats you motivation since you seem inclined to be one of those toss it in your face smartass types .
Ill have to find my studies i have somewhere around here in order to answer that. but if im not mistaken, they stated that once you reach full saturation, about 2-4g of so per day will keep you saturated and anything else above that limit is useless.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?
again, i have to find somewhere on this forum or on PHF where i posted the studies done by real doctors. Rosie also has a few. ill message her on facebook and see if she can link me.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.
I was just adding some more food for thought with the whole size/weight thing. In theory that sounds sensible, it would be interesting to know for sure .again, i have to find somewhere on this forum or on PHF where i posted the studies done by real doctors. Rosie also has a few. ill message her on facebook and see if she can link me.
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