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  1. #1
    OLYMPIAN black-elephant's Avatar
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    Default Actual Working Dosage of Creatine

    We have all read the research on stating 10 grams of creatine daily is "optimal". However we all recognize that scientific data in a lab does not always match what is used in the gym. For those of you who use or have used creatine, please answer the following questions.

    1. Type of creatine used
    2. Present dosage per day - training day
    3. Present dosage per day - non training day
    4. Weight in pounds
    5. Other dosages used -
    6. Dosage where you find "ideal" benefits?
    7. What benefits do you personally seek from creatine?
    Training and diet consulting available. Send me a PM.

  2. #2
    Moderator Mobster's Avatar
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    1. Type of creatine used - Monohydrate.
    2. Present dosage per day - training day- 5g or a teaspoon. There's a few more grams in (if I take one) a postworkout product I use.
    3. Present dosage per day - non training day - see above.
    4. Weight in pounds - 285
    5. Other dosages used - loading back in the day
    6. Dosage where you find "ideal" benefits? see above
    7. What benefits do you personally seek from creatine? - lifting heavy ass weights. Plus HUGE gains back in the day - 9lbs in two weeks when I loaded.
    06, 08, 09 and now 2010 British (4x) and 2008/2010 European Grip Champion (2x)

  3. #3

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    I love this idea! I feel this also needs to be taken very circumstantial as natural athletes only need 3-5 grams per day to stay saturated where as enhanced athletes have accelerated phosphocreatine usage and storage (due to AAS.)


    I have worked with over 300 athletes, 95% of which has utilized creatine within their protocols so this is more or less a meta-analysis of those 280+ athletes


    1. Type of creatine used: Creatine Monohydrate


    2. Present dosage per day - Training: The majority of natural athletes responded optimally to 5 grams where as the majority of enhanced athletes respond optimally to 10 grams (there were variances where natural athletes could ingest around the 10 gram range and reap further benefits than 5 grams.)


    3. Present dosage per day - non training day: there's no need to undulate dosages from day to day whether training or not when you take into account the numerous benefits of daily creatine supplementation and how cheap the ingredient is


    4. Weight in pounds: Ranged from 140-300 lbs


    5. Other dosages used: Ranged from 3g-20g per day


    6. Dosage where you find "ideal" benefits?: Refer to question #2


    7. What benefits do you personally seek from creatine?:
    -increased muscle creatine content
    -increased power output
    -increased weight
    -increased cellular water retention via hyper hydration
    -increased lean body mass
    -reduce fatigue
    -lower blood glucose levels (although some research, none is definitive)

  4. #4
    RX MEMBER scottt's Avatar
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    When I was about 19 I used 20g a day. Seemed to work well but its been years since
    I tried it. A lot of people today say it doesn't work but It did for me. Its a lot cheaper today so
    I might give it another shot. They have so many choices now I wouldn't know what to try maybe the old monohydrate is the best bet?

  5. #5

    Default Creatine dosage

    Quote Originally Posted by black-elephant View Post
    We have all read the research on stating 10 grams of creatine daily is "optimal". However we all recognize that scientific data in a lab does not always match what is used in the gym. For those of you who use or have used creatine, please answer the following questions.

    1. Type of creatine used
    2. Present dosage per day - training day
    3. Present dosage per day - non training day
    4. Weight in pounds
    5. Other dosages used -
    6. Dosage where you find "ideal" benefits?
    7. What benefits do you personally seek from creatine?
    There are many different forms of creatine available on the market, but creatine monohydrate is the cheapest and most effective. Micronized creatine monohydrate dissolves in water more easily, which can be more practical.
    Creatine monohydrate can be supplemented through a loading protocol. To start loading, take 0.3 gram per kilogram of bodyweight per day for 5–7 days, then follow with at least 0.03 g/kg/day either for three weeks (if cycling) or indefinitely (without additional loading phases).
    For an individual weighting 180 lb (82 kg), this translates as 25 g/day during the loading phase and 2.5 g/day henceforth, although many users take 5 g/day due to the low price of creatine and the possibility of increased benefits. Higher doses (up to 10 g/day) may be prudent for those with a high amount of muscle mass and high activity levels.
    Stomach cramping can occur when creatine is supplemented without sufficient water. Diarrhea and nausea can occur when too much creatine is supplemented at once, in which case doses should be spread out over the day and taken with meals.

  6. #6
    RX MEMBER Drop 'Em's Avatar
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    Quote Originally Posted by black-elephant View Post
    We have all read the research on stating 10 grams of creatine daily is "optimal". However we all recognize that scientific data in a lab does not always match what is used in the gym. For those of you who use or have used creatine, please answer the following questions.

    1. Type of creatine used

    Creatine Monohydrate

    2. Present dosage per day - training day

    3.0 grams per day (5.0 per day and serving can sometimes bloat me).

    3. Present dosage per day - non training day

    3.0 - same dosage

    4. Weight in pounds

    Now, 230

    5. Other dosages used -

    5.0 up to 10.0 per day. As stated, I have bloating issues, so I stay with 3 gms per day.

    6. Dosage where you find "ideal" benefits?

    Hard to say.


    7. What benefits do you personally seek from creatine?
    Increased strength.

  7. #7
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    Generally two 3-5g doses a day is recommended for 2 to 6 weeks alongside a good weight training regime and diet. However the debate is still out to whether we should “load” with creatine and whether this is really necessary.

  8. #8
    OLYMPIAN The Solution's Avatar
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    5g for 30 days, then 3-5g on workout days. NO need to load or cycle your creatine:



    Total body creatine pool turnover is ~2 grams per day. So, if you've neared saturation from use of creatine over an extended period of time, then you are not going to retain more than ~2 grams no matter what. ~3 grams (+/- a little dpending upon LBM) is really all that's needed. As you can see from the Cr group below, most of the 10 grams of creatine taken at once goes down the toilet.
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