Mega-Dosing Creatine -Anyone taking or have used 10g or more of creatine a day?

[Chuck Diesel]

10g isn't technically mega-dosing, but have any of you ever gone from say 5g or less of creatine to 10g or more?

Anyone ever stay at 15–20g/day?

Did you notice any sides? Huge difference in strength gains?


I'm old school, so I've never gone over 5g/day, but I see all this "20g/day" on YouTube and want to see what people in the field are seeing at the higher doses.

 

[jfigliuolo]

I do 10g eod.... just because I generally forget on non w/o days. Doesn't really relate to your question, but no diff to 5g every day

 

[Hyde]

If your gut will tolerate it and you actually absorb it, 10-20g monohydrate will help strength more - you’ll hold more water (and ATP). It helps to break it up into 2-3 doses though; if you’re going to the toilet after dosing it’s not going to work.

I have a 25-year-old training partner that always benefits when he does bump mono up high. And I know it’s not placebo, because the scale shoots up for him almost overnight, and he holds that extra water weight as long as he does it. That’s where the strength is coming from,

We used to do that getting close to meets, double or triple the creatine at the end, but I haven’t been able to absorb monohydrate well since my 20s. I usually take 3g HCL & a gram of Mag Creatine Chelate 4-5x a week and call it good; my body can use it and it does help strength vs no creatine.

 

[ironviking]

At about 15 to 20 grams per day it varies as I usually add a 5g scoop whenever I fill up my water bottle. Never had any bloat issues or other negative sides and it does seem to help with cognitive function as well a strength.

 

[AndroGrow234]

Been doing 10 grams a day now for over 6 months. Stronger, heavier, more energy, better mental drive. There's no reason to not be taking bare minimum of ten grams. If you space it evenly through the day 15 is even fine

 

[Halfnattyman44]

I have heard that at those doses it's better for mental clarity/cognition. I don't notice much difference there, but there's also studies around sleep deprivation and high dose creatine. I feel like it does help there. I mega dosed creatine with a new born 20 months ago and felt like it wasn't too bad waking up every 2-4 hours throughout the night and still functioning the next day.