Hey,
I tried creatine for about 3 weeks.
I was taking 3g of creatine in the morning every day.
2 questions
#1 was i taking enough, ive read heaps about creatine and it can range anywhere between 20g/day to 3g/day? (it was 100% pure microninized creatine, AST)
#2 i didnt really feel effected by it, which is why i asked how much are you REALLY supposed to take until you feel the effects?
A lot of people talk about a loading phase (probably those who sell creatine), but Berandi and some other experts on this site say it’s not neccessary and anything more than 3-5g per day is flushed through the urinary track.
My experience was that my weight was at 175-177 for a few weeks when I started creatine. 10 days later I’m at 180-182.
Take it after your work out as soon as you can, not before.
This will answer all your questions:
http://www.T-Nation.com/readTopic.do?id=1085045
effects to feel…egh; not much. gain of some water weight.
you normally ‘feel’ it after you get off it, or see it rather. b/c you’ll drop some waterweight.
hey thanks for the tips, i read that page it was very helpful!
just one more question
how do you take it at post workout, do you have it seperate to protein?, with it, mixed together?
[quote]dancar wrote:
A lot of people talk about a loading phase (probably those who sell creatine), but Berandi and some other experts on this site say it’s not neccessary and anything more than 3-5g per day is flushed through the urinary track.
My experience was that my weight was at 175-177 for a few weeks when I started creatine. 10 days later I’m at 180-182.
[/quote]
Yeah. I wonder what his much greater recommendations for the Get Shredded diet are about then. Somehow the additional creatine is supposed to prevent weakness and improve the way you feel during the diet, I guess.
I would say creatine has worked well for me at 10g a day. I have stayed the same weight in the last month (eating ~1000 below maintenance), yet gotten alot stronger and lost a good amount of fat. I attribute it atleast in part to Creatine and BCAAs.
[quote]el3ctro wrote:
hey thanks for the tips, i read that page it was very helpful!
just one more question
how do you take it at post workout, do you have it seperate to protein?, with it, mixed together?[/quote]
You don’t have to separate it, but I would recommend taking it with Surge. You didn’t say how big you are, but if you are a bigger guy you may want to increase how much you are taking slightly.