T Nation

Quick Creatine Dosage Help

Supplements and Nutrition
#1

Hey guys, I purchased the German Micronized Creatine from the Biotest website and im trying it out. I’m done with the loading phase (I was on a different and more expensive brand of Creatine when I loaded, so I ran out of that and just started taking the German Creatine, I didn’t load with it.) and im just taking it post-workout etc. I was just wondering on how much I can safely take? I read in a magazine that it’s safe for an avg sized male to take 5g-10g… any suggestions?

Sorry I don’t have any measurements if they’d help. I’m 6’2 and weigh around 190-193

Thanks alot!

#2

5-10g a day is fine. I’ve read(somewhere) of people constantly dosing it(40g+)with no problems.

I think thats a waste, but im also no one important. Personally I drink a Pre WO drink that has I think 3g and then i mix 5 grams Biotest creatine PWO with my Surge.

#3

I’d say 5g before and after working out sounds good.

By the way, IMO, the loading phase is put there by supplement companies just to load their wallets… and empty yours. Let’s not quote me here though.

#4

3-5g will suffice.

loading isn’t necessary, it will just take longer to fully saturate your muscles

#5

5g/day is fine. pwo is the best time, non training days in the AM.

if your a very active person you might wanna do a re-load phase every 4-6 weeks.

#6

alright guys thanks for the input and suggestions. Basically everyone’s saying LESS than 10g/day will suffice - Are there any benefits to taking 10g/day?

thanks again <3

#7

Most likely not, once your muscles are saturated they can’t hold anymore. Any extra will be excreted through urine. However, creatine monohydrate is so damn cheap it wouldn’t hurt (you or your wallet) to experiment with a higher dose than 5/10grms.

#8

yea im drinking well over a gallon of water a day regardless. I’m urinating like a madman and the only time I had bloating/cramps is when I took my very first loading phase dose. (first dose ive ever taken period).

I guess i’m going to take 4-5g pre and post workout and see how that works.

Thanks

#9

[quote]elusive wrote:
Most likely not, once your muscles are saturated they can’t hold anymore. Any extra will be excreted through urine. However, creatine monohydrate is so damn cheap it wouldn’t hurt (you or your wallet) to experiment with a higher dose than 5/10grms.[/quote]

Exactly. Plus, it may have other benefits (neuroprotective, and I know at least one study was done with a VD) that could be enhanced by a higher dosage, not just the muscle energetics.

#10

[quote]conorh wrote:

Exactly. Plus, it may have other benefits (neuroprotective, and I know at least one study was done with a VD) that could be enhanced by a higher dosage, not just the muscle energetics.[/quote]

someone tried to cure VD with creatine?

gross!

#11

[quote]B rocK wrote:
conorh wrote:

Exactly. Plus, it may have other benefits (neuroprotective, and I know at least one study was done with a VD) that could be enhanced by a higher dosage, not just the muscle energetics.

someone tried to cure VD with creatine?

gross![/quote]

That was just off the top of my head, I think it was Jarheads in San Diego and they found a protective effect against gonorrhea or clap, can’t remember which among the grunts taking creatine. Not causative, I know, but interesting none the less.