Creatine Dosage

[bobby_mcferrin]

Just how much creatine does everyone on the board take? And in what pattern? What are your results and side-effects, if any? Lastly, do you agree that those with a higher level of bodyweight necessarily require a corresponding higher dosage?

I personally take a higher dosage (about 20g/day even during the "maintenance phase") than the labels recommend, and have experienced excellent results, and no apparent side-effects.

I'm 5'7", and currently at 205lbs. For your information, I took the same dosage even when my bodyweight fluctuated between 185lbs and 227lbs.

We know that there has always been much controversy regarding this topic - safe and/or effective creatine dosage. We can certainly benefit from information in articles derived from medical and scientific evidence, but anecdotal information is equally, if not even more, beneficial. I hope that you are happy to share such valuable information with other fellow bodybuilders on the board. Thank you.

 

[bigkb]

I use Cell Tech. I think that's the best creatine product IMO. I take 1 scoop (5g of creatine) 4 times a day. I don't go through loading phases, a maintainence phase or cycling or anything. I just do 4 scoops/day.

KB

 

[bobby_mcferrin]

Is bigkb the only person on this board who uses creatine or something?

 

[AirBorne]

I use AST Creatine HSC along with VP2 Whey Isolate. I take 15 grams per day....5 before workout, 5 after, and 5 grams creatine monohydrate in my before bed shake to help keep glycogen levels high throughout the night and into the morning.

As for Cell Tech........MuscleTech claims to have ALA in every serving.....however, from what I have researched, there is some controversy over this because ALA is NOT stable in powder form just sitting in a creatine/glucose complex. ALA IS stable in capsule form where it has NO contact with air or light. The raw material is actually shipped and packaged in a special container to keep air and UV rays from corrupting the powder.

no sides ever and i dont cycle on/off. i pretty much have used it almost all year for a few years now. I do tweak my dosages though throughout the year and I try to drink atleast 2 gallons of water every day.

 

[Joker]

Is bigkb the only person on this board who uses creatine or something?

Correct creatine dosage is based specifically on LMW. The point of loading creatine is to saturate muscle tissue. The maintenance dose is used to "top off the tank" after expenditure--lifting. Think of muscle tissue as being analagous to a car's gas tank. It can only hold so much; once the tank is full, no matter how much more gas you try to pump in, it's just going to piss all over the side of your car. So it is with creatine. After ingesting excess creatine, in a matter of hours you, too will be pissing it out.

You tell me your LBW, I'll tell you how much creatine to take for both loading/maintenance. Take care...

Joker

 

[bobby_mcferrin]

Dear Joker:

Thank you for your response. I don't know my LBW, but I do know that I'm currently at 207lbs with 18%BF. I am 5'7", if that is relevant at all. Thanks again.

 

[Joker]

Well, you can saturate muscle stores, but you can also supersaturate. That has to be in a situation where the muscle was super sensitized to it, i.e. after lifting. It's just like with carbs...you can saturate glycogen stores, but after intense exercise, you can supersaturate them and get more glycogen in than normal.

Frosty:

The maintenance doses I use are "supersaturation" doses, if you prefer to use that monicker. I only recommend that athletes use maintenance doses post-work-out for that reason as well as a host of others, not the least of which being the insulin/GH paradox. The bottom line is that once you are loaded, you don't need a whole helluva lot to keep you loaded. Early studies that I have personally reviewed estimated that only 10% of the initial loading dose (based, once again on LMW) is what is needed (1). However, there were no specifications as to exercise intensity--a critical variable. Subsequent practically applied case studies using well-trained athletes undertaking high intensity exercise found 10% inefficient. The currently used criterion is 25% of the loading dose for maintenance. I can assure you that's plenty of creatine for the hardest training lifter.

1. Balsom P, et al. Creatine in humans with special reference to creatine supplementation. Sports Med, 1994:18:268-280

Bobby M:

Load: 19g
Main: 6.25g

Train hard

Joker

 

[Joker]

Hey Frosty--I meant to ask you..how the fuck do you post the forumspam pics? I can only attach them as a file. I don't know how to post them once they're open. LMK when you can--I'm gonna be like a kid with a new toy . This place has too many easy targets. LOL, I'll probably end up banned! Thanks

Joker

 

[Joker]

You wanna know about where I get the pics themselves? Or how to post an image in the post?

to post an image in a post, it's [ IMG ]www.theaddress.com/thepicyouwant.jpg[ /IMG ]

Just do it without the spaces.

If you want to know about where to get the images and all that, shoot me a PM.

No, no just how to post, thanks--I've been to FS many times but I never could figure out how to post the fucking things. Some of those gay ones are classic! BTW--I don't know HOW you find the patience to debate with the homos here. No matter how well-thought out or articulate or downright "right" you are, it's like bangin' your head against the wall trying to reason with them. Silly faggots, dicks are for chicks! Alot of your sentiments echoed mine exactly. You're a better man than me, that's all I have to say! When will they ever learn... Boy am I gonna have fun with those pics, LOL! Thanks bro...

Joker

 

[Joker]

No, no just how to post, thanks--I've been to FS many times but I never could figure out how to post the fucking things. Some of those gay ones are classic! BTW--I don't know HOW you find the patience to debate with the homos here. No matter how well-thought out or articulate or downright "right" you are, it's like bangin' your head against the wall trying to reason with them. Silly faggots, dicks are for chicks! Alot of your sentiments echoed mine exactly. You're a better man than me, that's all I have to say! When will they ever learn... Boy am I gonna have fun with those pics, LOL! Thanks bro...

Joker

 

[Joker]

Lol! I Love It! Muhahahahahahaaaa!

 

[Meat Train]

You will get some creatine from red meat, so you don't need to shovel it down everyday. I just use it after a workout in a shake-- but believe me, this stuff is just commonplace like whey protein and glutamine is. I wouldn't put serious thought into it-- save that for when you mess with your hormones!