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How much creatine should I take?
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Posted by: Fred
The people at the vitamin shop said to take 1 tbsp of creatine with 250ml of juice. Is that right? Or should I have less juice and more creatine?
Also, same question for l-glutamin. How much should I take?
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Posted by: TheSupremeBeing
2g of creatine will do the trick.
Don't take it with juice, take it with some high GI carbs. Juice is generally fruit which is bad.
An optimal dose of glutamine has never been estabolished...but taking 10-15g per day should be more than enough.
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Complex problems have simple, easy to understand, wrong answers.
Posted by: Fred
WAs hard to figure out how much a gram is, but I got it finally. Now to figure out what to drink it with. No fruit juice, no gingerale.
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Posted by: Charger
Throw it in your mouth and wash it down with a shake. The reason I do this is if you notice when you mix it up look at the sides of your glass, the stuff sticks to sides of the glass so you end up throwing a bunch away.
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Can't never did nothin,(Dedicated to my father)
Posted by: Prince
There is no definitive amount for either.
Creatine: 2-3 grams per day, could be more or less depending on bodyweight.
Glutamine: 10 grams per day, again it can vary depending on bodyweight.
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Just because the majority believes it, does not make it true!
Posted by: ballast
Good info, Supreme.
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"My dad was a drunk,a gambler and a womanizer.I worshipped him!"
Posted by: Prince
Creatine supplementation:
"Oral supplementation of creatine monohydrate has been shown in several studies to increase the total creatine pool. Optimum daily dosages varied widely from individual to individual, but not significantly from trained to untrained subjects. One study using a single dosage of 5 grams showed a rise in plasma creatine levels from 50 to 100 µmol/L to over 500 µmol/L within 1 hour after ingestion. And recent studies have examined the administration of creatine monohydrate in varying dosages over different periods of time."
"Approximately 95% of the total creatine pool is stored in skeletal muscle tissue. The remaining 5% can be found in the heart, brain and testes. As stated earlier, it is estimated that a 70 kg (154 lbs.) male will have a total creatine pool of approximately 140 grams in his body."
"The total creatine pool in humans refers to the combined amount of creatine in its free form and phosphocreatine form. In skeletal muscle tissue, phosphocreatine accounts for two-thirds of the total creatine pool, with free form creatine making up the balance. In the absence of exogenous (from the diet) creatine, the rate of creatine excreted in the form of creatinine has been estimated to be around 1.6% per day in humans. Thus, with a bodyweight of 70kg (154 lbs.) and a total creatine pool of 140 grams,a human will lose approximately 2 grams of creatine per day from normal everyday activity. This turnover of creatine will increase with greater physical activity and must be replaced by the diet or the body's own natural production."
www.bodybuild.com/ans/aacreatine.htm
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Just because the majority believes it, does not make it true!
Posted by: TheSupremeBeing
Um, did you not just copy/paste that from a site that SELLS creatine? Of course they tell you to take more than is necessary, more creatine you take the faster you run out, the more money they make!
A lot of these sites use studies performed on mice to back their claims, only recently has a lot of studies been performed on human, and they are often contradictory to the mice studies. An example of this is creatine cycling, studies on mice have shown that creatine use down-regulates creatine transporters in muscles, but human studies have proven that they do not.
The last place you should be looking up supplementation recommendations is a damn site that SELLS supplements and PROFITS from your oversupplementation.
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Complex problems have simple, easy to understand, wrong answers.
Posted by: Prince
Yes, I copied it, that's why I posted the fick'n url at the bottom!
Where do you read that they are telling you to overconsume?
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Just because the majority believes it, does not make it true!
Posted by: TheSupremeBeing
Because they are recommending you take more than the body can store/use.
Stoopit.
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Complex problems have simple, easy to understand, wrong answers.
Posted by: TheSupremeBeing
Actually with creatine their is a definitive answer. You 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
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Complex problems have simple, easy to understand, wrong answers.
Posted by: Prince
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Just because the majority believes it, does not make it true!
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How much creatine should I take?
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