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The recommended dosage of creatine is 5-10g per day. Whether you want to use 5g per day or 10g per day, it doesn't really matter. I personally use 10g on training days and 5g on rest days.
I use the capsulated creatine supplement ancient strength from n2bm.com. Each dosage is 5g. I take 1 serving pre and post workout on training days. On rest days I take 1 serving with breakfast.
I would do the same thing with your creatine supplement. 5g pre and post workout on training days. 5g with breakfast on rest days. There is no need to cycle or load creatine or anything like that.
I use the capsulated creatine supplement ancient strength from n2bm.com. Each dosage is 5g. I take 1 serving pre and post workout on training days. On rest days I take 1 serving with breakfast.
I would do the same thing with your creatine supplement. 5g pre and post workout on training days. 5g with breakfast on rest days. There is no need to cycle or load creatine or anything like that.
It depends.
If you are a vegan, mebbe 10g for a while then drop back to 3g once your cells "fill up".
For a normal red meat eater, 3-5g per day, so one teaspoon. Any more and you just piss it out, putting unnecessary stress on your kidneys. No need to cycle.
Of course you will probably go all "bro" on this, figuring that if 3-5g is good, then 10g will be better. And mebbe cos I'm gonna be the next Mr Olympia, 20g is even better. In fact, why not do a "bulk" with 40g. Then ask for a pct suggestion.
Just go with 3g. No need to load. It's not rocket science.
Creatine mono is all you need. Don't get sucked into buying fancy alternatives.
If you are a vegan, mebbe 10g for a while then drop back to 3g once your cells "fill up".
For a normal red meat eater, 3-5g per day, so one teaspoon. Any more and you just piss it out, putting unnecessary stress on your kidneys. No need to cycle.
Of course you will probably go all "bro" on this, figuring that if 3-5g is good, then 10g will be better. And mebbe cos I'm gonna be the next Mr Olympia, 20g is even better. In fact, why not do a "bulk" with 40g. Then ask for a pct suggestion.
Just go with 3g. No need to load. It's not rocket science.
Creatine mono is all you need. Don't get sucked into buying fancy alternatives.
5-10g is good. I personally only do 5g every day. I don't change on off days or anything like that. I use ancient strength too because I would rather swallow 3 tabs then have to drink a bunch of liquid.
pythonsweb39
Newbie Brother
Large amounts tend to put me in the bathroom constantly, swear I lost 10 lbs before I figured out it was the creative doing it gives you diarrhea in large doses
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Jay Scott
Retired VIP
Also depends on your bodyweight, but I would say if you weight more than 80kgs (176 lbs) then go for 10 grams. It is super cheap, so it should not be a problem.
But do not go overboard with loading or taking 20g per day, as your kidneys will suffer and you will pee like a race horse 24/7.
