hb
Master Don Juan
how do I use creatine, it didnt really give me any instructions.......
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creatine
- Thread starter hb
- Start date
it didnt give you instructions? how cheap is it?
you have to load, this means:
days 1-5: take 5 heaping teaspoons per day.
after days 1-5(maintnence): take 2 heaping teaspoons 2x a day.
maybe once in the morning and once post workout
or whatever you find best.
you have to load, this means:
days 1-5: take 5 heaping teaspoons per day.
after days 1-5(maintnence): take 2 heaping teaspoons 2x a day.
maybe once in the morning and once post workout
or whatever you find best.
livin large
Master Don Juan
you want to take 20g per day in the loading phase (days 1-5), then 5 to 10g per day for the rest of your cycle. Drink over a gallon of water per day.
There are a ton of creatine threads on here, just do a quick search and you'll find more than you need.
There are a ton of creatine threads on here, just do a quick search and you'll find more than you need.
Ive read that the latest studies say u dont have to do a loading phase and just take like 5 (or was it 10?) g of creatine every day. Thats what im stickin to. Maybe a loading phase is better and those studies were bull****, but if u dont do a loading phase it will only take some days more for u to get loaded and have more water stored I guess..right?
victor von doom
Banned
you don't "cycle" creatine.
seriously after about a week or so, you only need about 2g of creatine a day... the residual buildup would remain in the body for up to a month if you decided to discontinue use.
livin large
Master Don Juan
Yes, you do.
diablo
Master Don Juan
California Love
Master Don Juan
5g/day is definitely sufficient. Creatine, like many other supps, is taxing on the liver, so you don't wanna overdo it.
Shiftkey
Master Don Juan
Two recent long term studies of (powder) creatine use have concluded that creatine use does NOT damage the liver or kidneys or harm the body in any other way if used correctly. The only reason creatine has received bad press is because of incorrect use from consumers.
You should also keep in mind that people get creatine just from eating red meat.
I don't have a link but my source comes from a mass gaining book that footnotes these two publications:
Poortmans J, Francaux M. "Long-Term Oral Creatine Supplimentation Does Not Impair Renal Function in Healthy Athletes." Medicine and Science in Sports and Exercise, (1999); 31:1108-111
Kreider RB, Melton C, Rasmussen C, Greenwood M, Cantler E, Milnor P, Almada A. "Effects of Long-Term Creatine Supplementation on Renal Function and Muscle and Liver Enzyme Efflux." Med Sci Sports Exer (2001); 33:S2
You should also keep in mind that people get creatine just from eating red meat.
I don't have a link but my source comes from a mass gaining book that footnotes these two publications:
Poortmans J, Francaux M. "Long-Term Oral Creatine Supplimentation Does Not Impair Renal Function in Healthy Athletes." Medicine and Science in Sports and Exercise, (1999); 31:1108-111
Kreider RB, Melton C, Rasmussen C, Greenwood M, Cantler E, Milnor P, Almada A. "Effects of Long-Term Creatine Supplementation on Renal Function and Muscle and Liver Enzyme Efflux." Med Sci Sports Exer (2001); 33:S2
California Love
Master Don Juan
shiftkey, from the way that quote is worded, is it definitely propoganda for the bodybuilding cause. "If used correctly" doesnt mean anything. Most likely, it means not taken as a supp/only from meat. In that case, you'd be getting less than 1g/day.
Shiftkey
Master Don Juan
"Used correctly" means taken as directed on the label. Those studies were done just as the labels suggest.