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Getbig Bodybuilding Boards => Nutrition, Products & Supplements Info => Topic started by: gilius on April 18, 2006, 07:51:34 PM

Title: Quick Question on Creatine
Post by: gilius on April 18, 2006, 07:51:34 PM

Hey, I was just wondering how many grams a day I should have? Some people say 5g, others say 10g. I'm about 180-185 lbs. And also, is it better pre or post workout, or should i split the dosage between the two? Thanks a lot.

Title: Re: Quick Question on Creatine
Post by: njflex on April 18, 2006, 08:08:18 PM

split works good,and some of the more fancy formula's with arginine and such have pre and post workout ingredient's.you are your own guinea pig need to find what work's for you best,stick to the basic's.

Title: Re: Quick Question on Creatine
Post by: D-Jay on April 18, 2006, 08:25:11 PM

The assumption would be that you're talking about Creatine Monohydrate?

There are different creatines on the market now, and the "proper" dosage will depend on which form...(ethyl ester, gluconate, kre-alkalyn) to an extent.

Most monohydrate formulas have a loading phase typically five days long and about 20g or so daily, after which you will use a "maintenance" dosage of 5-10g post workout.

Title: Re: Quick Question on Creatine
Post by: gilius on April 18, 2006, 08:30:31 PM

Yea, sorry, i meant monohydrate, and i was thinking of doing in between, like 7g/day in the maintence phase, I just didn't know if 5g a day worked better for most people rather then 10g or something liek that. I've been reading on it and so many websites tell you different thingsabout dosage, when to take it, etc. I sorta figured i would just ahve to see what works best for me, but i was just wondering people's opinions.

Title: Re: Quick Question on Creatine
Post by: AMNIMAL on April 19, 2006, 03:16:25 AM

Depending on what brand/type of creatine it is may affect what your using to mix it with.....water, grape juice, etc. Many creatines have "transport systems" so water is always a safe bet. Be sure your upping your water intake if you haven't already.

Title: Re: Quick Question on Creatine
Post by: GET_BIGGER on April 19, 2006, 08:01:05 AM

I would stick around 5g's a day.  Split it into 2.5 grams before your workout and 2.5 g's after.  I wouldn't worry about the loading phase, I have used this s**t more times that I can remember and I get pumps within my first week without loading.  Plus it's hard for your body to absorb all of it as it is.  Creatine is absorbed through your intestines, so if your taking too much you will get the squirts since creatine draws water. 

Title: Re: Quick Question on Creatine
Post by: SteelePegasus on April 22, 2006, 04:06:43 PM

I am taking Twinlab creating fuel

3 pills (2100 mg) pre
3 pills (2100 mg) post

To be honest creatine always makes me feel bloated.