yes, another creatine question

Hulkeye · 03-Jan-06, 10:54 AM

ive been reading through the creatine post and i see alot of different opinions in regards to how much creatine to take. i have been following the instructions on the creaine i take from GNC. just a basic monohydrate. it tells me for loading to take 20 grams a day for 4 days, then 5 grams daily, on two months, off one. i saw one post that said to load for 2 weeks, then 10 grams daily, and other posts that said dont load at all. The dates on these posts varied. my question is, what is the most recent suggestion on how much to take daily, or is there not one, it just depends on what works for you. I seem to be doing good with it now, but could i be doing better by taking more? Thanks!

**Gooseneck** · 03-Jan-06, 11:41 AM

Forget the loading, just begin taking at least 5 grams daily and you should be good to go. Much more than that and your body "caps out" on what it can use and the rest gets pissed out.

Streetman · 03-Jan-06, 04:33 PM

loading will get you "full" faster. If you don't load, you'll take a little longer to become fully saturated. 5g is the most shown in studies that is effective. That is to say 10g shows 5g's used, and 5 pee'd out. Unless you're giant, I'd say 5g's is enough. Works for me.

Smart move on the simple monohydrate. Take it with your post workout shake (carbs) as this helps the uptake. Also, taurine has shown to help transport it. Is taurine needed? No, but it's supposed to help some. A PWO, I say, is NEEDED, and that's the perfect time to take it. As well as the only time it's needed.

**Gooseneck** · 03-Jan-06, 04:43 PM

Taurine is also the most abundant amino acid in the body, so supplementing it after intensive exercise is beneficial too. It also has a knack for retaining water like creatine, so those who dont respond well to creatine find themselves doing well with taurine.

Maxgain · 03-Jan-06, 06:18 PM

Glutamine is the most abundant amino acid in the body.
Taurine is the most abundant free amino acid in the brain, heart, and nervous system. It can also help in preventing excess muscle damage.

**threenorns** · 03-Jan-06, 09:37 PM

taurine is also good for strengthening the tissues of the eye and heart.

**Firehawk** · 03-Jan-06, 09:58 PM

Quote:

Originally Posted by Maxgain

Glutamine is the most abundant amino acid in the body.
Taurine is the most abundant free amino acid in the brain, heart, and nervous system. It can also help in preventing excess muscle damage.

Glutamine is the most depleted amino acid from workouts, etc as well.

**Gooseneck** · 04-Jan-06, 11:58 AM

Oops, you're right about Glutamine, I had a brain fart or something.