creatine dose

[lukeyboy]

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]

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

 

[DriDDeRz]

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]

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]

i never load creatine.

 

[DriDDeRz]

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]

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

cheers.

 

[tim290280]

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]

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]

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.