Creatine

M

machtenx

New Member
What is the recommended dosage of creatine, starting, and just normal maintenance? not talking the recommended on the bottle, but a good dosage would be how much?
 
Hi machtenx,

The dosage should be 0.3 grams/kg/day (5-6 days) to load, and 0.03 grams/kg/day to maintain.

Most people generalize this to be 20 grams per day for 5 days to load. And/or 5 grams per day to maintain.
 
[b said:
Quote[/b] (machtenx @ Jan. 17 2003,12:54)]What is the recommended dosage of creatine, starting, and just normal maintenance? not talking the recommended on the bottle, but a good dosage would be how much?
Click to expand...
hey machtenx, 'dancerrulz' here :)

i managed to proselytize hst at another fitness board and machten took the bait. i encouraged him to come here and ask questions about implementing HST as i think he'll really like it (what lifter wouldn't) once he gets in a groove.
 
Person into breakdancing and hip-hop. I was associating your "danceerrulz" name with "machten" Oops. :)

westside!
Jules
 
[b said:
Quote[/b] (vicious @ Jan. 17 2003,7:43)]Person into breakdancing and hip-hop. I was associating your "danceerrulz" name with "machten" Oops. :)
westside!
Jules
Click to expand...
lol it's actually a joke account :\
i use that one so the g/f won't get upset by girls messaging me and stuff on ftj :) since i've had that picture, basically no one has tried to online hit on me. it's such a great picture.
 
[b said:
Quote[/b] (Bryan Haycock @ Jan. 17 2003,7:26)]The dosage should be 0.3 grams/kg/day (5-6 days) to load, and 0.03 grams/kg/day to maintain.
Most people generalize this to be 20 grams per day for 5 days to load. And/or 5 grams per day to maintain.
Click to expand...
Bryan in other post you mentioned
[b said:
Quote[/b] ]Your muscles/body lose creatine everyday at a rate of about 0.03 grams/kg bodyweight/day. So the creatine that is stored in your muscles doesn't just stay there, it is slowly lost at pretty much a constant rate.
Click to expand...
can I as for some references about the dosage of creatine during maintenance phase?
 
[b said:
Quote[/b] (Bryan Haycock @ Jan. 17 2003,1:26)]Hi machtenx,
The dosage should be 0.3 grams/kg/day (5-6 days) to load, and 0.03 grams/kg/day to maintain.
Most people generalize this to be 20 grams per day for 5 days to load. And/or 5 grams per day to maintain.
Click to expand...
I don't see how the math works there

generalizing, are you using an average body weight? If so, the weights are weird then -

0.3 grams/kg/day generalizing to 20 grams assumes a bodyweight of 67 kg

but

0.03 grams/kg/day generalizing to 5 grams assumes a bodyweight of 167 kg

wouldn't 2 grams for maintainance be more accurate?

(either you made a typo, or i'm missing something)
 
[b said:
Quote[/b] (ZMT @ Nov. 18 2003,5:55)]20g and 5g are used for simplification
I am asking for references
please anybody ??
Click to expand...
yes but it should be 20g and 2g

(unless it's significantly easier to measure out 5g than 2g of creatine from the tub)
 
You must log in or register to reply here.
Back
Top