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jslep 02-15-2010 08:34 AM

creatine and how much?
i've seen plenty of talk about how much protein one should take but not really how much creatine one should take. i think most people go with the theory of 1-1.5g's x bw or just a basic 30g's every 2-3 hrs but i don't see alot of posted regimens on creatine use. here's kinda what i'm lookin for answers for instead of just following package instructions.

how much per day?

how often?

before and after workout?

all day evenly spaced out?

does it even matter due to saturation?

BendtheBar 02-15-2010 08:40 AM

I take it twice a day when using it...about 5 grams one hour before workout, then 5 grams after working out. Phosphate levels are reduced from an intense workout, so post-workout is a good time.

It used to be popular to load creatine, and in such a case you are taking smaller dosages 4 to 5 times a day. But loading really isn't needed.

nighttrain 02-15-2010 09:36 AM

i go with 5g in the morning and 5g right after workout with dextrose

MattB 02-15-2010 12:51 PM

I just go with 5g post workout. After taking it for about a month or doing the loading phase then it only takes 2-3g a day for maintenance muscle levels to stay elevated. Creatine is not one of the supplements where more is better. Your body has a limit of which it can store(Remember its already naturally occurring in the body and some creatine is found in food). Once you reach that level, taking a whole lot more is really just wasting your money.

BendtheBar 02-15-2010 12:57 PM


Originally Posted by nighttrain (Post 28543)
i go with 5g in the morning and 5g right after workout with dextrose

^ I do sometimes take it in this manner. But my body reacts so well to creatine that I find it really doesn't matter when I take it.

Kevsworld 02-22-2010 03:10 AM

I also just take 5 mg post workout. Don't see any point in taking more than that.

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