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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 03-01-2013, 04:15 AM   #1
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Default loading creatine monohydrate.

when ever i have used creatine monohydrate in the past i have loaded it for a week, now i have read it is int needed to be loaded so the question is do i need to load it ? looking forward to some feed back on this, thanks.
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Old 03-01-2013, 04:29 AM   #2
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Taking 5g. a day on workout days is enough.
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Old 03-01-2013, 05:58 AM   #3
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Quote:
The Loading Phase

For a week take 20-30 grams of creatine spaced throughout the day. You can mix it with non-acidic juice(grape juice is recommended) or water. Studies have shown taking creatine with a meal full of high glycemic index carbohydrates(such as pasta and bread)can increase its effectiveness up to 36%. When you consume simple sugars it spikes insulin which helps transport creatine and protein into the muscles. After the first week you then drop down to taking only 5 grams a day, which since you loaded is enough to maintain those peak levels.
The Maintenance Phase

With this approach you simply start off by taking 5 grams everyday, perhaps a little more if you hold more muscle mass and feel as if 5 grams isn’t working for you. Typically anybody less than 180 pounds only needs 5 grams. Do this for 2-3 months and take a month off before supplementing with creatine again. Even though there are no studies that show you should cycle or go off of it, it may be a good idea to give your kidneys a break.

Research now shows that creatine also plays an important role in the brain. It provides energy for proper neuronal functioning and makes neurons more resilient to trauma and disease. There is a direct correlation to neurodegenerative developmental disorders(impairment of the growth and development of the brain or central nervous system) and decreased levels of creatine. It has also been shown to increase IQ and combat mental fatigue.

Cited Scientific Reference:
Watanabe A. et al. (2002) Effect of creatine on mental fatigue and cerebral hemoglobin oxygenation. Neuroscience Research, Volume 42, pages 279–285.

Conversely, it appears that lower brain creatine levels compromises cognitive function. That is, mice lacking the brain form of creatine kinase (the enzyme that converts creatine into phosphocreatine) were slower at learning mazes.
Creatine



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Old 03-01-2013, 06:29 AM   #4
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Taking 5g on training days prob wont be enough unless you train most days and you on the lighter side 70-80kg.

O personally like using the classic loading phase of 20g per day. As a 90kg lifter I know after 5 or so days I'll have reached peak concentrations. I fan then drop to maintenance dose (5-10g) 3 to 4 times a week
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Old 03-01-2013, 07:14 AM   #5
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i weigh 90-92kg not lbm my lbm well don't know that one, the classic loading of 20g a day then 5g a day maintenance is what i have done before, then i read i can just take 5-10g a day with out loading, if every one else is still doing the loading phase then that is what i will do, just curious really.
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Old 03-01-2013, 07:42 AM   #6
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I didn't load I just take 5g per day I find it easier.

238lbs at the moment.
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Old 03-01-2013, 07:53 AM   #7
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Been years since I have used any, but my suggestion is there is no need to load. 10g a day will be plenty.
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Old 03-01-2013, 09:27 AM   #8
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Technically any time that your dietary intake of creatine causes increased creatine concentrations your 'loading' So we all use a loading phase. Just different protocols

What isn't nesscary is a very high dose loading. All it does is get you to peak concentrations a week so earlier.
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Old 03-01-2013, 10:33 AM   #9
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I "cycle" on and off of creatine every few months. No real reason for going on and off, just habit I guess.
I never do a loading phase. I take 5g every morning and 5g post workout. I notice the effects after less than a week.
I'm pushing 270 at the moment, but last time I used creatine I was pushing closer to 290.
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Old 03-01-2013, 10:38 AM   #10
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According to Jose Antonio who is huge in the sports nutrition world this is what he recommends:

Quote:
“If you’re seeking a fairly rapid improvement in anaerobic performance and lean body mass, it would be sensible to do a loading phase with creatine,” Antonio says. If time isn’t an issue, Antonio recommends taking a maintenance dose every day, which should fully saturate your muscles within a month.

If you decide to load, experts recommend 20 grams a day for 7 to 14 days.
Personally, I'm not pressed for time so I don't need to use a loading phase.
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