[S2artUK]

Hi Guys,

I'm about to switch to the Reflex One Stop Supp. which contains 5000mg of Creatine per serving. I've read an article which suggests a loading phase of 10g per day, but think I have also read in the forums suggestions of up to 40g per day (loading). I plan on hitting somwhere in between but not being too worried about the increased amount as the artice says it's perfectly safe if you go over a certain dosage. Do you think 25g per day (loading for 5 days) is appropriate?

Also, I've just read that Beta-Alanine is a very good stack product to take with Creatine as it increases mass gains by combining with creatine to boost muscle building.

This being the case, does anyone know of a UK product that is sold containing Beta-Alanine or is it a constituent part of a broader product group?

The work in the gym and my diet are going really well, i'm starting to see some gains in weight and strength so hopefully this will transfer into muscle building over the next few weeks and months. This weekend I switch to 3 way split, twice a week so hoping for more improvements.


Stewart

[robbyybt]

25g is way too much, 10g is all I use at all with no loading phase.

Creatine and beta alanine kinda work together, good supps containing beta alanine are prima force beta alanine, optimum nutrition threshold, AST beta-x. Theres a lot of supps containing it, if you cant find anywhere in the uk that sells just ask and ill try finding something for you. Or you can order from the usa, its cheaper products and should still be cheaper after shipping but you will need to wait longer to recieve it.

Good luck with the training bro

[S2artUK]

Originally Posted by robbyybt

25g is way too much, 10g is all I use at all with no loading phase.

Creatine and beta alanine kinda work together, good supps containing beta alanine are prima force beta alanine, optimum nutrition threshold, AST beta-x. Theres a lot of supps containing it, if you cant find anywhere in the uk that sells just ask and ill try finding something for you. Or you can order from the usa, its cheaper products and should still be cheaper after shipping but you will need to wait longer to recieve it.

Good luck with the training bro

Rob, Thanks for your comments, there are so many different viewpoints on this. I've just read an article at muscletalk.co.uk giving Creatine Monohydrate Information which suggests a loading phase of 10g and then reducing to a lower amount, with other threads here suggesting higher levels during loading.
What effect does taking creatine have on you personally? Can you quantify the increases at all? Have you tried loading with more to see if there are any benefits for you?

Anyone else got any views?

Stewart

[allstar]

Loading phase for creatine should be about 15-20g, I always do it, thats just me.

[mitbar]

i run creatine at 20g ed 10g pre workout and 10g post. also split it up am and pm on off days. but again thats just me and i drink a **** ton of water

[S2artUK]

I guess it's all about what works for each individual, a cetain amount of trial and error, adjustment and continual assessment. A bit like the diet and training.

Ok guys, thanks for the input, I'll post how things work out over the coming weeks.

Stewart

[robbyybt]

Originally Posted by S2artUK

I guess it's all about what works for each individual, a cetain amount of trial and error, adjustment and continual assessment. A bit like the diet and training.

Ok guys, thanks for the input, I'll post how things work out over the coming weeks.

Stewart

I personally have had great gains without any loading phase at all. I have never found any evidence either to prove that a loading phase does anything at all so for me its just 10g.

[A-Ron21]

I read somewhere that beta alanine needs to be loaded. I think that is bull****, but i figured while we are on topic i should ask.

Also, what dosages are used for BA? I'm looking into getting some myself.