Creatine, 10g better than 5?

slimcharles

Banned
Anyone tried this? I have always been told 5 grams is all you need blah blah blah. Well, recently I have upped it to 10g post workout and 10g on off days in the morning, and it seems to work a lot better.

I highly doubt this is a placebo effect, as I'm as skeptical as you get, but the recent strength gains are undeniable.

Just wondering if anyone else doses similar and has the same response.
 
slimcharles said:
Anyone tried this? I have always been told 5 grams is all you need blah blah blah. Well, recently I have upped it to 10g post workout and 10g on off days in the morning, and it seems to work a lot better.

I highly doubt this is a placebo effect, as I'm as skeptical as you get, but the recent strength gains are undeniable.

Just wondering if anyone else doses similar and has the same response.
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Once your body has reached its muscle creatine threshold - and it is about the same for everyone: 150-160 mmol/kg dw - then you cannot saturate the muscles further with it. 5g daily is all you need to maintain your full muscle creatine trheshold once it is reached. Those who load use ~20g for 5 days, because it saturates them faster than the 3 weeks dosing at 5g daily (or 3g daily for 4 weeks) - but this is only for first time users, or if one has stopped using creatine for over 4-5 weeks (since this is how long it takes to drop back to baseline muscle creatine levels).

Therefore, 10g daily is not going to be better than 5g daily if you have already reached your muscle creatine threshold; it's a waste of the creatine. 5g daily is a standard recommendation for daily use, when 2-3g daily is all that is really needed to maintain elevated muscle creatine stores.


~Team APPNUT
 
Rosie Scott said:
Once your body has reached its muscle creatine threshold - and it is about the same for everyone: 150-160 mmol/kg dw - then you cannot saturate the muscles further with it. 5g daily is all you need to maintain your full muscle creatine trheshold once it is reached. Those who load use ~20g for 5 days, because it saturates them faster than the 3 weeks dosing at 5g daily (or 3g daily for 4 weeks) - but this is only for first time users, or if one has stopped using creatine for over 4-5 weeks (since this is how long it takes to drop back to baseline muscle creatine levels).

Therefore, 10g daily is not going to be better than 5g daily if you have already reached your muscle creatine threshold; it's a waste of the creatine. 5g daily is a standard recommendation for daily use, when 2-3g daily is all that is really needed to maintain elevated muscle creatine stores.


~Team APPNUT
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rosie-will taking np's increase your threshold? or will they make less more effective?
 
If your eating meat you get plenty of creatine any how which is most likely 5+ grams so no need to buy more creatine. In my case its needed as a vegetarian so I need to supplement.
 
thebigt said:
rosie-will taking np's increase your threshold? or will they make less more effective?
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You canNOT increase your muscle creatine threshold, period.

~Team APPNUT
 
Creatine I notice is one supplement that the more, the better; within moderation of course. 10 grams to me is so far superior to 5 it is not even funny.
 
criticalbench said:
Creatine I notice is one supplement that the more, the better; within moderation of course. 10 grams to me is so far superior to 5 it is not even funny.
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3 pre-3post seems to be about right for me!
 
i use kre at 5g before and after and getting great strength
 
I don't really know how much my little 5cc scopp that came in the bulk creatine from nutraplanet holds is grams, but I take 1 scoop pre 1 scoop post. If anyone can tell me how much I am using that would be rgeat :D
 
all i can say is that 10g o creapure tears up my stomach, but 5g of creapure from primordial works pretty good for me....
 
Rosie Scott said:
Once your body has reached its muscle creatine threshold - and it is about the same for everyone: 150-160 mmol/kg dw - then you cannot saturate the muscles further with it.
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It is very likely that creatine has other mechanisms of action, like DHT upregulation and myostatin downregulation. Different threshods there, one would assume.
 
It is very likely that creatine has other mechanisms of action, like DHT upregulation and myostatin downregulation. Different threshods there, one would assume.
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Not to mention that enzyme/creatine-transporter polymorphisms are going to play a major part in first pass metabolism and cellular uptake...
 
blind12 said:
It is very likely that creatine has other mechanisms of action, like DHT upregulation and myostatin downregulation. Different threshods there, one would assume.
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also i read somewhere that it was proven to increase igf-1 in muscle by 53% (i believe, but not sure)
 
slimcharles said:
I highly doubt this is a placebo effect, as I'm as skeptical as you get, but the recent strength gains are undeniable.
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So sure are you? The placebo effect can go along way. Sometimes you can just be having a good week. You gotta give it time. You really would need to let a reasonable amount of time go by (60-90 days). Then maybe cycle it. Take some time off and then go back on and see what the difference in your strength/gains/recovery was. That's a more sure way to know. Anything over 5 grams is overkill IMO.
 
votum said:
I don't really know how much my little 5cc scopp that came in the bulk creatine from nutraplanet holds is grams, but I take 1 scoop pre 1 scoop post. If anyone can tell me how much I am using that would be rgeat :D
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Sorry to bring back this old thread. :bigeyes:

Votum, I just weighed a full 5cc leveled scoop and it weighed 2.62g.

And I agree there are likely other mechanisms that creatine helps. Including the brain.
 
slimcharles said:
Anyone tried this? I have always been told 5 grams is all you need blah blah blah. Well, recently I have upped it to 10g post workout and 10g on off days in the morning, and it seems to work a lot better.

I highly doubt this is a placebo effect, as I'm as skeptical as you get, but the recent strength gains are undeniable.

Just wondering if anyone else doses similar and has the same response.
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RCS below your post offers good book-based research information, but when it comes down to empirical evidence gathered from self application and anecdotal feedback, I have always experienced an amplified effect when dosing more.
 
Personally I have never responded to creatine at doses below 10 grams. It also depends, at least for me on the type of creatine. I use Creapure and have found it to be the most effective.
 
Jabb said:
Sorry to bring back this old thread. :bigeyes:

Votum, I just weighed a full 5cc leveled scoop and it weighed 2.62g.

And I agree there are likely other mechanisms that creatine helps. Including the brain.
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buahaha nice :D I have a scale now that I am back in Amurica :D
 
I use AI Essentials and the serving size is 2 scoops twice a day. That ends up being 10 grams and is works good.
 
Outstanding said:
VERY interesting................ :sad3:
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That was a full, leveled scoop. Wasn't compacted at all, just kind of scooped and took off top to level.

Maybe it has something to do with granularity? The stuff I have from NP right now is very powdery (in a nice way as it seems to dissolve easier).
 
Jabb said:
That was a full, leveled scoop. Wasn't compacted at all, just kind of scooped and took off top to level.

Maybe it has something to do with granularity? The stuff I have from NP right now is very powdery (in a nice way as it seems to dissolve easier).
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I've always wondered what these differences in texture was, as I've always bought monohydrate over the years, but they vary from company to company. For a product that should be uniform across the board, how can it look and even feel so different container after container? We're talking about something that costs manufacturers $4 a KILO maximum if they buy in certain volume amounts, so why would they skimp on quality or switch out versions?
 
Jabb said:
That was a full, leveled scoop. Wasn't compacted at all, just kind of scooped and took off top to level.

Maybe it has something to do with granularity? The stuff I have from NP right now is very powdery (in a nice way as it seems to dissolve easier).
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The label on NP Cre-mono says a scoop is 5 grams, no wonder it wasn't doing much, I've been underdosing. Thanks for weighing it.
 
As mentioned earlier once you've reach full creatine saturation adding more will only create more excess water retention and a bloat. Recent studies have shown you can reach full creatine saturation at 3g/day for 28 days, which would likley be better then trying to reach Cre Saturation quicker with high doses. Also you can maintain creatine saturation by dosing 2-3g 4 times per week. More creatine is not better.
 
adawg4929 said:
As mentioned earlier once you've reach full creatine saturation adding more will only create more excess water retention and a bloat. Recent studies have shown you can reach full creatine saturation at 3g/day for 28 days, which would likley be better then trying to reach Cre Saturation quicker with high doses. Also you can maintain creatine saturation by dosing 2-3g 4 times per week. More creatine is not better.
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Do these studies gauge and report on the multitude of anabolic facets and their varying responses when creatine dosages are increased, or merely measure peak saturation? I can eat a hamburger and feel 'full,' but those calories aren't going to be nearly as proliferative and dynamic on performance in the gym and physique enhancement.
 
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