When should I take creatine?

tom1 · 10-Jul-06, 02:45 PM

I am starting creatine today and I am going to load at 20/g a day for a week and then do 10/g a day after (does that should good for me at 210lbs)?

When should I take this? All at once? Doses? If so, when and how much per dose?

Maxgain · 10-Jul-06, 02:53 PM

5g doses morning pre wo post wo evening
afterloading pre and post wo.
Really you would prob only need 5g a day after loading

inshape · 11-Jul-06, 01:56 AM

You really do not need to load with creatine, you simply need to start taking it 5-10 grams per day. the recommended way to take it is either in a warm beverage such as tea or coffee, or take it post workout in a shake that has a large volume of water (At least 16 oz or so)

armorforsleep · 11-Jul-06, 02:45 AM

Quote:

Originally Posted by tom1

I am starting creatine today and I am going to load at 20/g a day for a week and then do 10/g a day after (does that should good for me at 210lbs)?

When should I take this? All at once? Doses? If so, when and how much per dose?

load for 4-5 days, taking in 20g/day. spread that evenly throughout the day (5g breakfast, 5g lunch, 5g dinner, 5g before bed).

to maintain, take 5g with breakfast, and then 5g post workout.

inshape · 11-Jul-06, 10:08 AM

Dude,

Really and truly you are wasting your money if you decide to "load" with creatine. It may have a psycological effect, however the research to date really does support a starting dosage of 5-10 grams per day (your size at over 200lbs I would recommend 10 grams per day) and constant consistent use throughout your cycle here. My athletes I have them on 5-10 grams per day (making sure it is the good stuff, not crap) and they see results.

Here are some good articles for you on the subject. Enjoy!

http://www.ortogo.com/php/learning/build_art.php?92

http://www.brinkzone.com/articledeta...catid=3&aid=24

http://www.johnberardi.com/articles/...eatinecomb.htm

Maxgain · 11-Jul-06, 11:32 AM

Creatine does not need to be loaded as it will reach saturated states with time anyway ie 30 days for 5g a day. However i prefer to load its an extra few cent only and i get to see the water retention witin a week so dont confuse further gains with water gain.
What can be described as a waste is the taking of 10g a day with 5g been shown to be more than sufficient.
Take it with simple carbs also

richard82 · 11-Jul-06, 11:34 AM

Id agree that the creatine loading phase isn't needed. In fact, the reccommended dosage on just about all creatine containers is more than you need, and is so high in an attempt to get you buying more of their product.

Personally I have 3 tea spoons (alot less than reccomended) of creatine in 500ml of water before and after a workout. This is known as a bracketing method and may give you good results!

Maxgain · 11-Jul-06, 03:06 PM

Quote:

Originally Posted by richard82

Id agree that the creatine loading phase isn't needed. In fact, the reccommended dosage on just about all creatine containers is more than you need, and is so high in an attempt to get you buying more of their product.

Personally I have 3 tea spoons (alot less than reccomended) of creatine in 500ml of water before and after a workout. This is known as a bracketing method and may give you good results!

I presume you mean 3g not teaspoons. A teaspoon is approx 5g that would be 30g a day. Id say that is quite a lot more than recommended

tom1 · 11-Jul-06, 03:31 PM

Creatine is so cheap, I'm not at all worried about wasting money with loading. If it helps good, if not then no biggie.

But when I take creatine it makes me feel nauseous. I feel like crap for a few hours then it goes away. This happen to anyone else? Is there anything I can do or take to alleviate this?

inshape · 12-Jul-06, 12:55 AM

Quote:

Originally Posted by tom1

Creatine is so cheap, I'm not at all worried about wasting money with loading. If it helps good, if not then no biggie.

But when I take creatine it makes me feel nauseous. I feel like crap for a few hours then it goes away. This happen to anyone else? Is there anything I can do or take to alleviate this?

Most likely you are not dissolving the creatine well enough in water and it is causing water to be pulled into your GI tract. I would recommend mixing it in a larger volume of water, or mixing it in your tea or coffee so that is dissolves completely.

Also what type are you taking? That may have an effect too. Is it pure creatine monohydrate? or some other version?

tom1 · 12-Jul-06, 02:34 AM

Its Higher Power Nutrition - Micronized Creatine 1000, 100% Pure Pharmaceutical Grade. Bought it from bodybuilding.com.

I've found that it makes me nauseous in the morning when I take it on a semi empty stomach. If I take it with a full meal I feel okay.

Maxgain · 12-Jul-06, 07:22 AM

Thats like most i puke if i take it in morning or night dont do it

inshape · 12-Jul-06, 09:57 AM

Quote:

Originally Posted by tom1

Its Higher Power Nutrition - Micronized Creatine 1000, 100% Pure Pharmaceutical Grade. Bought it from bodybuilding.com.

I've found that it makes me nauseous in the morning when I take it on a semi empty stomach. If I take it with a full meal I feel okay.

Interesting, is it the capsule form? i have never used their products and looking at bodybuilding.com now I see it only in capsule form

tom1 · 13-Jul-06, 04:11 AM

No it's powder. I only bought this brand because it was their top seller.

So is the general opinion at 210lbs I should take 10g/day to maintain?

Maxgain · 13-Jul-06, 09:00 AM

no 4-6 g a day is loads