How many grams of creatine do you take a day?

How many grams of creatine do you take a day?

  • 2.5 grams

    Votes: 12 11.4%

  • 5 grams

    Votes: 46 43.8%

  • 7.5 grams

    Votes: 7 6.7%

  • 10 grams

    Votes: 30 28.6%

  • 10+ grams

    Votes: 10 9.5%
  • Total voters
    105

mdgrwl

Member
Right now I'm taking both Green Mag and SizeON together. About 2.5 Green Mag pre, 5g SizeOn during, and another 2.5 Green Mag post. 10G creatine total for me and EXCELLENT results doing this.

What about you, how many grams of creatine do you take total a day at a maintenance level, non-loading?
 
when i load ill do 20g a day for 5-7 days.. then the rest of the month 10g workout day, 5 g non-workout day.. then 2 week break and do it again..
however
if im not doin a loadin phase then ill do a pre w/o drink that i put together which has 7.5g creatine... and then 4-5g post workout
 
Im currently taking kre-alkalyn, 1.5 grams pre and the same post so 3g a day total, and the results have been great.
 
There isn't an option for ZERO grams.

I used to use Size On, 6 - 8 pills a day for over a year. Then I stopped to see the effect and I noticed less cramping.
 
I never load, I always combine it with glutamine and whey. I take it pre-workout and just before I leave for the day. Its seems to work best for me when cycled. I never talked to anyone who used it any other way.
 
5g pre and 5g post workout

pre workout shake:
5g creatine mono
25g ATW protein - sometimes I'll use XTEND instead

post workout:
5g creatine mono
25g ATW protein
40g WMS
 
When I load I take 2 10g doses a day with waxy maize. Right now I am taking 10g a day.

Nonworkout day: 10g creatine
5g BCAA's
5g Taurine
35g Waxy Maize

Postworkout: 10g creatine
10g BCAA's
70g Waxy Maize
5g Taurine

So far this is working fantastic!
 
I was taking 10g (w/ 50g dextrose) PWO for a while. Recently started taking ~7.5g intra-workout (w/ Xtend) and another ~7.5 PWO (w/ 50g protein, 10g bulk BCAA & 60 oats), and 10g in the morning on off days (w/ dextrose). Too early to say anything about the results.
 
5g mono pre+creatine mixture & 5g mono post when I'm on creatine. There's also some CEE and Creatine Phosphorus or something like that in the mix I buy, but the scoop of that is solely for pre-workout.
 
6 grms only on training days (non on off days).

I get 3 grms from Animal Pump pre workout & 3 grms from Torrent post workout.
 
i take 2.5 in the morning before working out and another 2.5 after working out. So 5 grams on workout days and on my day off i just take 2.5 right before bed.
 
Timmo said:
Im currently taking kre-alkalyn, 1.5 grams pre and the same post so 3g a day total, and the results have been great.
Click to expand...
Take look at my post on creatine and kre alkalyn.
 
When using mono i cycle for periods of 8 weeks on and 8 weeks off.

Weeks 1-3 5 grams pre,5 grams post.

weeks 4 -8 10 grams pre, 10 grams post.
 
3-5g pre and post work out.
 
btw some studies have shown that when cycled off creatine for periods of time the creatine becomes more efficent when you cycle on.
 
for all of you using like 10g+ mono... is there any benefit of that versus just 5 grams that you've noticed? only if youve used 5g then switched to 10g or vice versa :p
 
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