how much creatine

Discussion in 'Anything and Everything about dietary supplements' started by faz, Oct 10, 2005.

  1. faz

    faz Active Member

    i have just finished the loading phase of reflex creapure creatine monohydrate..it says for maintanance take 5gms a day for 8wks then stop for 4wks...
    do i start the loading phase all over again after the 4wks..
    and does anyone take more than 5gms or should i stick with the rscomended dose :D
     
  2. Totentanz

    Totentanz Super Moderator Staff Member

    Just take 5 mgs daily. You don't need to stop or repeat the loading phase. You don't really even need the loading phase. If you really want, you can just keep taking 5 mgs daily for the rest of your life and you will be fine.
     
  3. savagebeast

    savagebeast New Member

    Totentanz, I think you meant 5 grams, not 5 mgs. 5 grams is roughly 1 heaping teaspoon. And as far as loading is concerned, I agree, it's not necessary. But if you really want to get your creatine stores filled as fast as possible, or for some reason you think it's going to make a difference, then it's fine to take 10-20 or so grams per day for a few days. It can't hurt, although it might give you the runs [​IMG]
     
  4. the core

    the core New Member

    Yes, loading phase is not needed. I take something with three grams before I workout and then a recovery drink with 2 grams after.
     
  5. Totentanz

    Totentanz Super Moderator Staff Member

    Crap, you're right. I think I might have meant to type gms instead of mgs... I don't know. I had just woken up, so that's my excuse.
     
  6. faz

    faz Active Member

    cheers guys :D
     
  7. jvroig

    jvroig Super Moderator

    Well, that's a good enough excuse for me! You should see me whenever I wake up [​IMG]

    By the way, Toten, are you by any chance Shadowspawn, magickal kingodm moderator?
     
  8. Totentanz

    Totentanz Super Moderator Staff Member

    Yep, I didn't realize the posts I made there about HST were showing up on google. I've got a few people into HST so far from my posts there about it... though not before giving out really bad advice in the past about fitness, before I had bothered to dig any deeper than the fitness magazines you find everywhere.
     
  9. faz

    faz Active Member

    i know were your coming from tot hope no one reads some of my old posts on some uk forums :confused: especialy when i am trying
    to push hst..i have made a few converts :D
     
  10. Jester

    Jester Well-Known Member

    Int. J. of Sports Med. recently published a study showing long term dosage of 10gms creatine daily was fine in healthy people.
     
  11. colby2152

    colby2152 New Member

    Yeah, from what I've taken from research and on HSN, 5grams of creatine is just fine, and no loading phase is needed.... I really gotta start adding this stuff to my diet!
     
  12. Tcup

    Tcup New Member

    There are researchs about the long term use of creatine (<1 year) but longer periods have not been tested. Possibily there are no side-effects but one can not be sure.

    The difference between loading and not loading is the speed when your ck reserves are full. Other that that, none!
     
  13. Jester

    Jester Well-Known Member

    Well I've been taking 5gms a day for 3 years now . . . no, doesn't mean much, but there's likely a few million people taking creatine and so far (touch wood) I'm not aware of a specific negative effect amongst the population.
     
  14. savagebeast

    savagebeast New Member

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