Anyone use straight creatine anymore?
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islandmagic
Well-known member
MAP+CREPURE+BCAA= My post drink.... I do take Crepure when I wake up in am 3g
and my post I take 5g...
and my post I take 5g...
Rosie Chee
The Female Terminator
People who load it will for about a week.
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.
~Rosie~
The Primordial Woman
kingdong
Well-known member
What if your like 220 mostly muscle?
Rosie Chee
The Female Terminator
Doesn't make a difference. Everyone has a muscle creatine threshold of between 150-160 mmol/kg dw, and once it is reached, it canNOT be saturated further!
kingdong
Well-known member
Thanks Rosie! That sounds weird to me, because if a big guy needs no more than a little guy, it almost seems like the big can can't hold as much creatine per square inch of muscle.
Rosie Chee
The Female Terminator
Once your creatine muscle threshold has been reached ~2-3g per day is enough to maintain those elevated levels, with a bigger individual will use the higher end of the range and a small individual the lower end - for example, a 70kg (i.e. 154 pounds) individual has a daily creatine turnover of 2g (Burke, et al., 2006; Harris, Soderlund & Hultman, 1992); using this ratio, a 200-pound individual has a daily creatine turnover of ~3g, and a 250-pound individual a daily creatine turnover of ~3.2g. Therefore you can see that there is not a lot of difference in the daily creatine requirements of a 150-pound individual and a 250-pound individual, so no, a "bigger guy" doesn't really need a lot more creatine than a "little guy".
Regardless of how much muscle you have, your body's creatine holding capacity is 150-160 mmol/kg dw (Burke, et al., 2006; Harris, Soderlund & Hultman, 1992).
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.
~Rosie~
The Primordial Woman
Outstanding
Well-known member
Just continue dosing as usual every day, so you don't have to worry about these type of questions - especially since creatine is so inexpensive and the most researched compound in existence.
SpargelJanusz
Member
Thanks Rosie, for explaining the science behind the good stuff that creatine is.
I think that creatine monohydrate really is in a league of its own when it comes to effectiveness and price. No need for fancy "tri-puffered" and other nonsense that just fattens supp. companies' pockets.
I think that creatine monohydrate really is in a league of its own when it comes to effectiveness and price. No need for fancy "tri-puffered" and other nonsense that just fattens supp. companies' pockets.
Rosie Chee
The Female Terminator
No, you do NOT need to "load again" if you don't take creatine every day - as I said, it takes ~3 WEEKS of NOT using creatine for your muscle creatine levels to return to baseline. If you're like most people using ~5g a day when you use it, because you only need 2-3g a day to maintain saturation, you're fine.
No worries
It's amazing how many people just take something because they're told to or because they see everyone else doing it without bothering to actually find out WHY it's recommended, etc.Pipes
Active member
lol ^^ not really.. Look how many people have their oil changed every 3000 miles because they are told to.. yet they dont even know how, why, or what the effects oil has on your motor, what the different weights are and how they affect rods/piston, etc. You get the idea lol.
Not everyone is an expert.. thats why we use feedback from others to help us make more knowledgeable decisions.
Not trying to sound rude.. but your comment came off very condescending.
Not everyone is an expert.. thats why we use feedback from others to help us make more knowledgeable decisions.
Not trying to sound rude.. but your comment came off very condescending.
Rosie Chee
The Female Terminator
Using feedback from others is good, but one should also know WHY they are using a supplement, no matter WHAT the supplement is. Just sayin'.
10bathroomsO
Well-known member
I put 4g creatine mono in some v8 twist about 2-3 hours after I work out, the last pre wo I was taking had about 5g creatine in it so I why waste more? lately ive been doing the creatine mono +V8 for a pre wo also because im out of pre
MMAnabolics
New member
I'm done with straight creatine, I use gay creatine exclusively now... better taste.
I would say "no homo" but that seems a bit oxymoronical (is that even a word FTW)
Anyways, I use mono and dimalate biatch
I would say "no homo" but that seems a bit oxymoronical (is that even a word FTW)
Anyways, I use mono and dimalate biatch
10bathroomsO
Well-known member
i use cell tech and nano halo 300,
seriously though i would drink anabolic halo with lunch
its some tasty stuff
seriously though i would drink anabolic halo with lunch
its some tasty stuff