creatine dose

lukeyboy · Nov 19, 2009

the packet says take 5g daily mixed with protein shake, 4 times a day for 5 days.

then 5g in the morning and after training.

for clarification, for the loading dose am i taking 20g daily and the maintainence dose 10g daily ?

cheers.

SerbMarko · Nov 19, 2009

i take 10grams pre workout and 10 grams post workout with 5 grams glutamine.

DriDDeRz · Nov 20, 2009

lukeyboy said:
the packet says take 5g daily mixed with protein shake, 4 times a day for 5 days.

then 5g in the morning and after training.

for clarification, for the loading dose am i taking 20g daily and the maintainence dose 10g daily ?

cheers.

Hi Luke

that would be correct

as serb mentioned in his post, try getting some of your creatine in ur pre and post workout shakes

lukeyboy · Nov 20, 2009

so for example ...

for loading dose

before workout 7am
after workout 8:30am
and then one in the afternoon, around 2-3 pm
and evening 8-9pm

then maintainence dose ...

before workout
then in the evening

sound about right ?

SerbMarko · Nov 20, 2009

i never load creatine.

DriDDeRz · Nov 20, 2009

lukeyboy said:
so for example ...

for loading dose

before workout 7am
after workout 8:30am
and then one in the afternoon, around 2-3 pm
and evening 8-9pm

then maintainence dose ...

before workout
then in the evening

sound about right ?

Loading phase is optional to do
if your on a budget with money just stick with

5 - 10grams pre workout and 5 - 10grams post workout

but with what you have listed above with the dosage times is fine to do

just make sure you drink alot of water while on creatine and add some dextrose in your post workout shake

lukeyboy · Nov 22, 2009

is there any benefit of doing the loading stage ?
and why should i add dextrose ?

cheers.

tim290280 · Nov 22, 2009

Benefit of a loading stage is that it saturates the muscles within a few days.

Dextrose helps with the creatine being absorbed into the muscles.

All really not that important. Dextrose is handy if you are wanting to use it pre-workout. Loading phase is handy if you use it only on workout days.

l12l21l2012l · Nov 22, 2009

i read somewhere that you should take creatine 1 hour before workout thats the time the creatine takes to be absorbed by muscles than stays there for roughly 2 hrs after that gets convert it to creatnine if you dont workout within this 2 hrs and not all the creatine you take goes into the muscles 40% gets wasted in stomach and never mix your creatine with anything contains citric acid.

SerbMarko · Nov 22, 2009

tim290280 said:
Benefit of a loading stage is that it saturates the muscles within a few days.

Dextrose helps with the creatine being absorbed into the muscles.

All really not that important. Dextrose is handy if you are wanting to use it pre-workout. Loading phase is handy if you use it only on workout days.

good post.

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creatine dose

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