So i did by the basic creatine from GNC…I was wondering what you recommend for how much I should be taking…I was told to be taking 10g before and 10g after the 1st couple weeks…Do i keep taking that amount? When should I be taking creatine (15 min before workout? 30? post workout?)what is the best schedule??
Some studies have suggested that it doesn’t matter when you take creatine, just as long as you take it. When your muscles are saturated with creatine, they can no longer hold any more. Taking a daily serving will help keep stores saturated. With that said, Post workout seems to be optimal, to replenish creatine storage and help maintain saturation. Having said all that, I take 5 grams in my preworkout shake and 10grams in my post workout shake.
if its a cycle, make sure you do proper PCT
5g ED all year.
Yea, i dont load creatine. I take 5 g pre and 5-10 PWO. all year. I only take 5 grams with on non training days
5g/day on non-training
10g/day on training (5g in AM, 5g with PWO shake)
that’ll do ya nice.
btw, the Biotest stuff is amazing and very very … VERY inexpensive.
for later…btw.
In 2008, with all that knowledge available to anyone using the internet at any time, people still talk about ‘cycling’ creatine ?
Hey man, the guy asked how much and when…i dont believe in it and dont do it, but it still some people do it so just throwin it out there not to
Hmm…food for thought for this thread. I understand that creatine loading and cycling is a thing of the past, however it is very possible for the protein transporter than allows creatine to enter the cell membrane to become fatigued or “used up”.
A very reasonable idea would to give em a rest every now and then
True. You can take time off. I do when I take a 2-3 week cruise, but for the overall loading and maintaining phase dont work
i took 5g ed and i did not notice much if any effect. i did get muscle cramps easily though. is creatine better for lighter weight programs?
I have no evidence that creatine ever worked for me, but I still take it 10g/day. I picked up about 5-8 pounds in 3-4 weeks when I tried it the first time but I also changed my diet on the same week…
Honestly I believe in glutamine and bcaa’s more. If you’re only gonna take a couple supps, those are the ones I suggest.
I feel glutamine only work for cutting, but I’m not gonna hijack the thread…
If you are cramping, make sure you are gettin enough water. Creatine is based on water. Drink AT LEAST 1 Gallon or 4 Liters a day…AT LEAST!