How much Creatine to take?

rdobson · 06-06-2008, 01:21 PM

whats up everyone. I just went to wallmart and bought some Creatine .It says on the back to take 1 teaspoon before workout...is that enough? I can't believe how cheap their creatine and protein is.I payed 22 bucks for 1 pound of Protein at my grocery store..they have 2 pounds for 12 bucks...whoah!!!

Later

**ZackKnight** · 06-06-2008, 01:23 PM

5g pre then 5g post

**allstar** · 06-06-2008, 02:05 PM

there are 3 phases when taking creatine(sometimes 2 phases, depending on if you are going to cycle off or not)

Phase 1-Creatine Loading(Loading your muscles with creatine)
Typical loading phase 20g/day for 5 days(5 grams of creatine,4 times a day) or .3g of creatine per 2.2 lb bodyweight per day for 5 days.

Phase 2-Creatine Maintenance
Typically 2-5g a day(twice a day) for 3 weeks, or .03 grams per 2.2 lbs of bodyweight per day for 3 weeks.

Phase 3-No Creatine(not necessary for some)
Take 3 weeks to a month off of creatine, to clean up your receptors, so they cant adapt.

rdobson · 06-06-2008, 02:22 PM

ok so you take it 4 times a day for 5 days...then twice a day before and after workout...what about off days?...and is it recommended to take a break from it? will you suddenly lose strength?...I donlt understand the advantages or disadvantages of going off of it?

thanks you 2 are always right on top of shit

**allstar** · 06-06-2008, 02:26 PM

yes 5gs 4times a day for 5 days. keep taking it on off days, i say.
most people will go off of it, so your receptors dont adapt so quickly, once adapted creatine wont nearly have as much effect on your body.

rdobson · 06-06-2008, 02:33 PM

oh ok I understand...so to get better gains take a break every other month...I just tried it...it tastes liek aspirin, thats a relief....thanks alot homie

I'm off to work at the 110 degree steel factory LOl so much fun.I wish I lived in alaska right now

**allstar** · 06-06-2008, 02:37 PM

ya you can take creatine with a gatorade but most people wont agree with that, for me i always take it with warm water or a warm gatorade.

**under construction** · 06-06-2008, 03:02 PM

in those temps your working in keep your water intake high. creatine can manifest dehydration symptoms in people under normal circumstances so I imagine under yours this would be amplified. In your place I would try to get in a gallon and a half instead of the normal gallon. What do the nutrition/supplement guys think?

**allstar** · 06-06-2008, 03:04 PM

good point UC, didnt catch that I would def. say 1.5-2 gallons, as you will be sweating so much in that hot of temps, 120oz. is just not gonna cut it.

**under construction** · 06-06-2008, 03:08 PM

cool bro wasnt 100% sure just seemed logical^^^

**allstar** · 06-06-2008, 03:13 PM

of course it was logical, very vital actually, not being hydrated on creatine can lead to bad things.

**Teamorbit** · 06-06-2008, 04:31 PM

I never load, thats just me though. 5g before and 5g after a workout