How much creatine for max benefit?

[ugsavage]

This I have always went up to 20 grams of creatine monohydrate and currently taking 15 grams of Green Mag. I have always seen better results with higher doses and I was interested in seeing how much creatine everyone takes?
study I came across is claiming that 20 grams of creatine monohydrate for just one week actually rebalances iron homeostasis in the plasma

Effects of acute creatine supplementation on iron homeostasis and uric acid-based antioxidant capacity of plasma after wingate test

Dietary creatine has been largely used as an ergogenic aid to improve strength and athletic performance, especially in short-term and high energy-demanding anaerobic exercise. Recent findings have also suggested a possible antioxidant role for creatine ...

www.ncbi.nlm.nih.gov

 

[xR1pp3Rx]

I too enjoy creatine at higher doses but I don't go out of my way anymore to supplement with it, though I should.

 

[cheftepesh1]

5g is my usual. Usually keeps the body saturated. Not sure so much benefits at higher doses

 

[ugsavage]

5g is my usual. Usually keeps the body saturated. Not sure so much benefits at higher doses

Thanks bro. The other thing I would think is if your getting enough through food then 5 grams a day is effective. Definitely the most cost effective although regular monohydrate is cheap

 

[KvanH]

5-10 g with my post WO whey, so 3-5 times a week 10 months a year (I take a little break in summer just out of habit). To my knowledge, that amount should saturate the body and keep levels high. I only use basic monohydrate.

 

[LeanEngineer]

5g is my usual. Usually keeps the body saturated. Not sure so much benefits at higher doses

Agreed. I do 5g in my post workout shake and that's sufficient for me.

 

[Rocket3015]

I just got done with a loading phase of 5 Grams 5 times a day 25g total) now I am going with 5 Grams Pre and 5 Grams Post, but to early to tell anything, other than I am pooping a lot more!

 

[TheMrMuscle]

Ever since hearing about Milos Sarcevs peri-workout setup (we discussed it a bit here Milos Sarcev peri-workout nutrition - AnabolicMinds.com) ive been doing 5g with my pre and 5g intra. Hoping it will help a bit extra with cell volumizing etc.

 

[ugsavage]

I just got done with a loading phase of 5 Grams 5 times a day 25g total) now I am going with 5 Grams Pre and 5 Grams Post, but to early to tell anything, other than I am pooping a lot more!

Interesting I noticed an increase in bowel movement as well. It seems to have gone back to my normal once in the morning routine though

 

[ugsavage]

Ever since hearing about Milos Sarcevs peri-workout setup (we discussed it a bit here Milos Sarcev peri-workout nutrition - AnabolicMinds.com) ive been doing 5g with my pre and 5g intra. Hoping it will help a bit extra with cell volumizing etc.

I usually take it pre and intra as well. My post workout meal is usually red meat and brown rice so plenty of creatine/ carbs. Interesting that Milos suggested up to 50 grams of creatine leading up to his show. I have heard of Ronnie Coleman recommending higher doses as well but both gentlemen were obviously running grams of anabolics. I'm sure anything upwards of 20 grams a day would be stressful on the liver and kidneys.

I have always heard that taking glutamine and creatine however is a waste. Something about competing for absorption in the gut. I have always taken glutamine first thing in the morning on an empty stomach to promote gut health but otherwise it gets kinda pricey

 

[MikeSumthin]

Never have had any additional benefits taking above 5g's... just my experience.

 

[ugsavage]

Never have had any additional benefits taking above 5g's... just my experience.

I don't believe the benefits described in the article are anything that you could "feel" or see in the mirror. However they are clearly still taking place

 

[ELROCK]

I only take 3.5 grams per day from creatine hcl and MCC. Maybe I am not getting enough?

 

[Rocket3015]

Interesting I noticed an increase in bowel movement as well. It seems to have gone back to my normal once in the morning routine though

I am only on week two, I am sure my system will get used to it!

 

[ironkill]

I’m sticking with just 5g post workout. Too expensive now to run more than that