How much Creatine?

[stringshredder]

How much creatine should one take on a per serving basis. The tub I bought recommends 5g. I am currently taking 5g before and after workouts. Is this too much or not enough?

5ft 9 in
198 lb
17% BF

 

[Arnold]

is it mono?

 

[stringshredder]

Yes, just plain old creatine monohydrate in powder form.

 

[Arnold]

better off taking the 5grams after your work-out, some take as much as 10grams per day.

 

[zombul]

I'm still old school and load the first week and then take 5g a day with grape juice.I still only run it in cycles as well, seems to work for me.

 

[stringshredder]

Thanks. I will take it down a notch. Also, since taking the creatine I have been urinating about 3X what I was prior to taking the creatine.

 

[stringshredder]

I'm still old school and load the first week and then take 5g a day with grape juice.I still only run it in cycles as well, seems to work for me.

Loading? I have been taking 5g twice daily for two weeks. I am today starting only 5g after workouts. Would it be safe to say that I am loaded? Also, how long are your cycles? How many weeks do you take off before you start your next cycle? What does the grape juice do for you?

Thanks

 

[zombul]

This subject is still very heavily debated I just seem to notice nothing if I don't load and cycle. I would say you are probably loaded on creatine and 5g a day would be fine now. I personally run it 6-8 weeks and lay off it for that long but I havn't taken creatine in some time now. The carbs in the grape juice (my preferred flavor) help the body with absorption of the creatine. Creatine and grape juice post workout should be good.

 

[mannydasher]

% grams is good enuf, at 10 u will have diminished returns