Creatine - 2g / day ??

[freag34]

Anyone have any thoughts on this article:

Creatine Loading

it suggests only a 2 day loading phase, and then 2g/day only for maintenance (although maybe it would make sense to scale this with body weight), and the rest we piss out.

no replies allowed from ANYONE affiliated with the nutrition industry, i already know what anyone who is involved with selling this stuff is going to say Can you imagine how many people would want to keep this fact quiet if it was true ? I hope men in black don't show up to my door for spreading this propaganda

 

[KataMaStEr]

Interesting article.

 

[Arnold]

The creatine loading phase has always been debated.

As far as 2 grams per day, that should be sufficient (one study I read said 2-3 grams)...personally I take around 5 grams per day since creatine is relatively cheap.

 

[nikegurl]

curious prince....did you ever take more (like 10 g a day) so you had something to compare to?

 

[Arnold]

Originally posted by nikegurl
curious prince....did you ever take more (like 10 g a day) so you had something to compare to?

I have gone thru the loading phase before and did not really notice much. Sometimes on work-out days I do take 10 grams. I get 5 grams in the morning with my shake, then I will sometimes take another 5 grams after a work-out.

 

[cult_status]

Being new to BB the first supplement I tried was creatine. The reference data gave a 12.5g loading with a 5g maintenance.

During the last week of a 4 on/1 off cycle I was labouring in the garden & to save time took my creatine with a glucose drink (lucozade). Within a few minutes of toiling back in the garden my muscles were "buzzin".

Now when I exercise I adopt this method and have noticed an ability to train harder.

Anyone any comments on these 'creatine shuttle' products as I am using plain powder? My last purchase was less than $17/500g (at today's exchange rate).

Haven't noticed any difference between loading or maintenance.