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How much creatine for max benefit?

ugsavage

ugsavage

Member
This I have always went up to 20 grams of creatine monohydrate and currently taking 15 grams of Green Mag. I have always seen better results with higher doses and I was interested in seeing how much creatine everyone takes?
study I came across is claiming that 20 grams of creatine monohydrate for just one week actually rebalances iron homeostasis in the plasma

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I too enjoy creatine at higher doses but I don't go out of my way anymore to supplement with it, though I should.
 
5g is my usual. Usually keeps the body saturated. Not sure so much benefits at higher doses
 
cheftepesh1 said:
5g is my usual. Usually keeps the body saturated. Not sure so much benefits at higher doses
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Thanks bro. The other thing I would think is if your getting enough through food then 5 grams a day is effective. Definitely the most cost effective although regular monohydrate is cheap
 
5-10 g with my post WO whey, so 3-5 times a week 10 months a year (I take a little break in summer just out of habit). To my knowledge, that amount should saturate the body and keep levels high. I only use basic monohydrate.
 
cheftepesh1 said:
5g is my usual. Usually keeps the body saturated. Not sure so much benefits at higher doses
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Agreed. I do 5g in my post workout shake and that's sufficient for me.
 
I just got done with a loading phase of 5 Grams 5 times a day 25g total) now I am going with 5 Grams Pre and 5 Grams Post, but to early to tell anything, other than I am pooping a lot more! :poop:
 
Ever since hearing about Milos Sarcevs peri-workout setup (we discussed it a bit here Invalid Link Removed) ive been doing 5g with my pre and 5g intra. Hoping it will help a bit extra with cell volumizing etc.
 
Rocket3015 said:
I just got done with a loading phase of 5 Grams 5 times a day 25g total) now I am going with 5 Grams Pre and 5 Grams Post, but to early to tell anything, other than I am pooping a lot more! :poop:
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Interesting I noticed an increase in bowel movement as well. It seems to have gone back to my normal once in the morning routine though 🤣
 
TheMrMuscle said:
Ever since hearing about Milos Sarcevs peri-workout setup (we discussed it a bit here Invalid Link Removed) ive been doing 5g with my pre and 5g intra. Hoping it will help a bit extra with cell volumizing etc.
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I usually take it pre and intra as well. My post workout meal is usually red meat and brown rice so plenty of creatine/ carbs. Interesting that Milos suggested up to 50 grams of creatine leading up to his show. I have heard of Ronnie Coleman recommending higher doses as well but both gentlemen were obviously running grams of anabolics. I'm sure anything upwards of 20 grams a day would be stressful on the liver and kidneys.

I have always heard that taking glutamine and creatine however is a waste. Something about competing for absorption in the gut. I have always taken glutamine first thing in the morning on an empty stomach to promote gut health but otherwise it gets kinda pricey
 
ugsavage said:
Interesting I noticed an increase in bowel movement as well. It seems to have gone back to my normal once in the morning routine though 🤣
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I am only on week two, I am sure my system will get used to it!
 
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