grams of creatine per day? [Forum Archive]

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grams of creatine per day?

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Posted by: CRASHMAN

how many should i use? i heard i should have 10 a day then i heard it was a gram every pound you weigh just wondering?

Posted by: bigss75

NOT a gram per pound you weigh you would lose alot of money if you did that because you would piss it all out. The ten gramrange sounds good maybe alittle less like 7 or 8.

Posted by: Robert

2-3 grams is enough, 5 grams maximum.

Posted by: Dr. Pain

Recovered

Both Drs. Colgan and Sahelian have a table based on BW and W/O frequency with the idea that the more mass you have and the more you use it, the more creatine you need! Colgan uses LBM because he says fat doesnt use creatine. This going to be hard to type, but here goes. The first number is BW, the second is grams a day for loading for those working out 1-2 X a week, then 3-4, then 5-6. The first table is for loading (Dr. Sahelian):

Up to 155 12 14 16
156-175 13 15 17
176-199 14 16 18
200-225 15 17 19
over 225 16 18 20

the next table is maintenance:

up to 155 4 6 8
156-175 5 7 9
176-199 6 8 10
200-225 7 9 11
over 225 8 10 12

Hope this posts in one piece!

DP

Posted by: Robert

Your muscles can hold as much creatine that can fit in muscle creatine stores (which conviently don't vary much depending on bodyweight). Skeletal muscle has a creatine storage capacity of 150 to 160 mg (normal is 125mg), which makes oversupplementation futile. So, taking more than 2g is not neccessary simply because the body can only use so much.

Reference: Harris RC, Soderlund K, Hultman E: Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin Sci (Colch) 1992;83(3):367-374

Posted by: Mudge

A gram for every pound, pour some milk in a 2 pound container and eat with a spoon.

Posted by: Dr. Pain

Quote:

Originally posted by Prince
Your muscles can hold as much creatine that can fit in muscle creatine stores (which conviently don't vary much depending on bodyweight). Skeletal muscle has a creatine storage capacity of 150 to 160 mg (normal is 125mg), which makes oversupplementation futile. So, taking more than 2g is not neccessary simply because the body can only use so much.

Reference: Harris RC, Soderlund K, Hultman E: Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin Sci (Colch) 1992;83(3):367-374

http://www.absolute-creatine.com/

Quote:

How much Creatine do we have in our body?
This varies based on the amount of muscle mass you have and your weight. On average a 160 pound person would have about 120 grams of creatine stored in their body.

Where is Creatine stored in our body?
It is believed that 95 - 98% of the creatine in our body is stored in our muscles. The remaining about 2- 5% is stored in various other parts of the body including the brain, heart and testes.

http://www.quackwatch.org/01Quackery.../creatine.html

BTW...the college study mentioned is erroneous about the side effects of "good" creatine!

Quote:

The maximum amount of creatine the body can store is about 0.3 gram per kilogram of body weight [6].

source #6 Haff GG, Potteiger JA. Creatine supplementation for the strength/power athlete. Strength and Conditioning 19(6):72-74, 1997.

Sorry Boss, you got your figures messed up. One gram = 1000 MGs. But here is the deal:

I have used and advised the use of creatine since 1992. Sold hundreds of kilos a month since 1996, and by now a few dozen metric tons of it!

These studies based on 5-20 people just don't excite me....it's a totally inadequate population, and usually poor study protocol. I can take almost any creatine topic, and now with almost 2000 studies on it...I can support or refute just about any comment!

The bottom line form my "Empirical" study group of thousands:

Everyone is different, metabolism, chemistry..etc. What works for most will not always work for everyone!

But the point here is WHAT works for most people?

Up to a point of diminishing returns, wasted $$$ and pissed off creatinine.....the above chart works...and works well!

We have seen time and time again, where slightly increasing a dosage to meet LBM and activity levels produce OUTSTANDING results (aside form the placebo effect of this one guy's bench going up 70 pound in 10 day)

Trust me, another time to "Ignore Science" and DO WHAT WORKS!

DP

Posted by: Mudge

LoL, 70 pounds in 10 days? wow.

Posted by: Sultan5000

I am new to this board, but this is exactly why I came here. Searching for creatine and other supplement answers:

I've taken creatine for a few years, and definitely get results. A lot of the talk about it has worried me, though. I've never had cramps, sore kidneys, diarrhea(sp?) or stomach disorders from it, yet I am suspicious of several bad cases of tendonitis.

I'm sure this is old talk to you guys, but what is the latest on on/off time? I would think that drinking enough water would eliminate the kidney risks.

Anyway, good forum. I'll be back often.

Posted by: Mudge

So far as I know most agree that there is no reason to go off of it, just drink the water, I don't have it bothering me but you've been on it so long, if your doing ok then I think no reason to worry.

Posted by: Sultan5000

Thanks, Mudge.
Posts like at this link bother me. Check out No.6
???Comments on that???
http://www.nutritionalsupplements.com/creatineR137.html

Posted by: MONSTER4X4

Quote:

Originally posted by Mudge
A gram for every pound, pour some milk in a 2 pound container and eat with a spoon.

Yeah...maybe, but if you weighed 908lbs, I think you'd be a fat, bloated sumbitch and Mr. Olympia.

Posted by: Robert

when I take time off from training I stop taking creatine.

Posted by: Mudge

Hard to know, he posts "facts" but anybody can post something in a story and call it a fact, I dont like to accept things simply because someone says its a fact, unless I know and trust them. Another problem with studies is they never seem to agree, it always seems biased towards one of two or three camps, and again you can find pro and con and perhaps "inconclusive" studies for just about everything.

I can't say that my body functions any differently when on or off creatine, so I don't feel that its affecting me negatively (not that it says anything, but half the time if something is bothering you you will notice/feel it).

I have never felt personally sure that creatine does anything for me, but I have never micro monitored progress either, and I have never "loaded up" for a week like some creatine users do, again something people and studies do not agree on.

I also do not come out of the article with a feeling that he showed us how we are going to be dying in 20 years of use or etc, he seems to be implying that anything in unnaturaly excessive quanities when related to coming from food, is instantly bad, and that seems like the whole basis for his idea. Just eat food and be done with it, which is fine, but I don't think that is reason enough to freak out about it, yet thats the mood I seem to get from the article, you'd have to eat 11 pounds of beef yada yada.

Since steroid users use blood checkups to see how they are doing, I wonder about the creatinine levels in the kidneys he mentions, but who knows, and again that feeling I have of biases studies lead by people who want to prove whatever it is they believe so that is the evidence they find and they find "nothing else", or anything that may lead them to believe that there might be more to the story is ignored or thrown away, consipracy theorist type thinking but thats the feeling I get.

It would take someone like GoPro or Dr.Pain to talk more crea-technicle about the stuff.

Posted by: CRASHMAN

Quote:

Originally posted by CRASHMAN
was a gram every pound you weigh just wondering?

ooop! my bad it was sapposed to be:
a gram of protien for every 10 pounds you weigh my bad lol

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grams of creatine per day?

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