Creatine Advice

nowhereboy · 17th June 2012, 06:44 PM

Basically I am going to start introducing it into my protein shakes from tommorow (as it hasn't arrived yet) and need a little advice. I have heard you need to do a loading phase (1st week- 20g a day, then down to 5-10g a day), however i go on holiday for 2 weeks on the 28th so is it just worth leaving it till after the holidays or is it something i could/should introduce straight away.

advice is much appreciated.

Titus · 17th June 2012, 06:58 PM

Loading phase is a load of shit.

jubblies · 17th June 2012, 07:03 PM

Quote:

Originally Posted by Titus

Loading phase is a load of shit.

This. I've been taking creatine for years and have loaded up at times and not at others. No difference IMO

bonsai · 17th June 2012, 08:07 PM

Do you gain water weight with creatine?

Titus · 17th June 2012, 08:21 PM

Quote:

Originally Posted by bonsai

Do you gain water weight with creatine?

It's greatly exagerated, you'll retain intra-cellular water weight. Anybody that uses water weight as an excuse for not looking as lean as they think they are...simply isn't lean enough.

Lewberry pie · 17th June 2012, 10:10 PM

according to what I've read, take 0.071 grams per kg of body weight 3 times for 3 days, with carbs

then 0.029 per kg after that.

Thor off bb.com

nowhereboy · 18th June 2012, 03:20 PM

Quote:

Originally Posted by Lewberry pie

according to what I've read, take 0.071 grams per kg of body weight 3 times for 3 days, with carbs

then 0.029 per kg after that.

Thor off bb.com

so that works out at around about 5g x 3 times a day for 3 days?

then around about 6g a day in total after that?

jubblies · 18th June 2012, 04:14 PM

I take a spoonful before and after I train

Lewberry pie · 18th June 2012, 04:39 PM

Quote:

Originally Posted by nowhereboy

so that works out at around about 5g x 3 times a day for 3 days?

then around about 6g a day in total after that?

sorry probably not well explained, I assume you weigh 70kg roughly which is 5 grams 3 times daily.

then if you are 70kg that's 2.2 grams once a day after that, you don't actually have to load though, it will just take a month or so to build up to the same level in your muscles.

I've never taken it mind I'm just going off bodybuilding.com but that site seems quite good and is science based.

Quote:

Originally Posted by jubblies

I take a spoonful before and after I train

what size spoon? how do you take it, do you get stomach cramps or anything.

jubblies · 18th June 2012, 04:51 PM

what size spoon? how do you take it, do you get stomach cramps or anything.[/QUOTE]

It's a spoon one of my kids had as a baby, inbetween a teaspoon and a normal spoon. I either put it in a shake or just eat it and wash it down with apple juice or water. No stomach cramps