How much Creatine do you guys take?

[Proud Pangolin]

Well, the question is in the titel.
I heard a lot if different opinions:

Some people like thag bald guy with that huge youtube fitness channel (reconnocecens simthing like that) said that there is no benefit going over 5g ,nobody needs more HOWEVER he is full of shit.

Then MPMD once said some people need up to 30g per day HOWEVER he is full of shit.

So whats your opinion? How much do you need and how much do you take?

 

[benfrankparkway]

I use magnapower (creatine and magnesium) and it is only 2.5grams so you dont need to dose as high. I take this because it gives me less bloating and water retention compared to standard monohydrate.

Going to be switching soon to Creatine HCL which requires only 1.5grams and be easily taken by capsules.

All in all I think creatine is all the same, smaller dosages less bloat and water retention are only benefit of different forms.

 

[BigNewb]

I'm pretty sure all the available science says most people need around 3g a.day, the most that's been shown to have benefit is 5g a day. No harm in healthy people to take 5, loading not necessary, and something like 30% of people are non responders.
I'd be surprised to find any reliable source say anything other than 5g

 

[benfrankparkway]

I'm pretty sure all the available science says most people need around 3g a.day, the most that's been shown to have benefit is 5g a day. No harm in healthy people to take 5, loading not necessary, and something like 30% of people are non responders.
I'd be surprised to find any reliable source say anything other than 5g

you could check the patent holder for Magnapower creatine with its studies saying take only 1.5grams

 

[Proud Pangolin]

you could check the patent holder for Magnapower creatine with its studies saying take only 1.5grams

Hmmm im taking like 15g

 

[Ateam2023]

Hmmm im taking like 15g

And what EXACTLY are you seeing from such a dose? Serious question

 

[Proud Pangolin]

And what EXACTLY are you seeing from such a dose? Serious question

Nothing really, but im also not having any sideeffects Markus Ruhl took like 30,40g as a pro, im like half his size so i thought why not 15g

 

[Proud Pangolin]

And what EXACTLY are you seeing from such a dose? Serious question

Like i couldnt tell, its not like you would really feel the effects of creatine anyways so everything i would attribute to the high dosage would be imagination

 

[buck]

I have been taking in the 3-5 gram range most days for about 30 years. When i first started taking it i noticed nothing. But i was already getting a lot of it from the protein i ate as well as made myself. I mostly take it as the science seems to support it.

 

[Ruru_Teh_seks]

between 3 and 5 g

 

[Benf15harp]

Zero. Get plenty from diet.

 

[AlexDavis43]

And what EXACTLY are you seeing from such a dose? Serious question

I've been taking 10 grams since forever for the theoretical health benefits.

Like, prevention of age-related cognitive decline. Never did a deep dive but it's safe and inexpensive. So why not

 

[bighunanballs]

There's a recent video I saw on YouTube espousing the benefits of high dose creatine I want to say 25 g per day. I currently take in about 10-15 grams spread out throughout the day


View: https://youtu.be/Ho7_wrS6Lb8?si=Ab_2eu1mrjUy-Yea

 

[JuiceJohn]

I just stick to 5g/day, no loading phase. Been running it like that for years and it’s one of the few things I never cycle off.


Some guys go up to 10g if they’re heavier or training twice a day, but honestly, 5g is more than enough for saturation unless you're a giant or doing endurance on top of lifting.


Make sure you're drinking enough water though, that makes a difference.

 

[RedSalmon]

I take 5 grams of creatine every day for a month, then take a one-month break and start the cycle again

 

[craigdt]

When I'm on gear, none.

Liver doesn't need yet another thing to deal with

I will say, testosterone is what I hoped creatine would be

 

[Bandern]

3cc’s

 

[Gdubb184]

3g a day because it’s in the protein powder I use. I feel absolutely nothing from it. But I guess I wouldn’t unless I had a creatine deficiency? Idk…

 

[lukiss96]

I used to take 5g, now I take 3g. Sometimes I forget to take it. Honestly, I don't feel much of a difference. I only can feel I'm missing something when I completely stop taking it for 2 weeks or so. So creatine for me is like it works and you forget about it, then stop taking it and realize it was actually doing something and was quite useful.

 

[juicebro]

However much is a big spoonful. Probably over 20g easy. I mainly take it for the brain effects I've read about. Can't hurt.