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LevButlerov
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15-20 grams to start and move up.
Five milligrams is a good dose. It's been shown in studies that you don't need anymore. It becomes counterproductive.
I have read a study on this and the outcome was 1g per 1kg, so if your 100kg you take 10g throughout the day, no more than 5g per serving.
I was taking 5g in the morning and 5g pre workout
Creatine is fine. You can use it at your leisure. 2.5 to 5 g is more than enough.
Creatine is a simple supplement to use. I don't know why people overcomplicate it. You can mix it with water no problem.
There's no wrong way to use creatine. It's just a regular supplement. It's found naturally in our body and it's found naturally in food so it's completely safe
That would be 100g
There kinda is. Too much, for example, will upset the stomach just by how it works (pulls water from the gut which will give you the shits).
But you're 100% right on the rest.
Some replies here are confusing.
Roidders is right. It's found in dark meat (beef for example). The average human male (approx 75kg) has about 120g. We 'top that up' in supplemental forms a little. You'll also excrete what's unused or too much.
95% of users don't need more than 5g (not 5mg lol) per day with a FEW maybe going to 10g. Where you'll see differences is when bodybuilders restrict their diets - as in on a cut or for prep. Fish instead of beef. Many stop using creatine pre competition ( a very few hold water under the skin when super lean and still using creatine.
You absolutely wanna take it with liquid (water is fine). None of the 'dry scooping' bollocks. Ask Greg Valentino about his creatine shits from doing that
The whole loading thing is just gonna happen whether you use 20g a day for 5 days or 5g a day etc regardless. Just takes longer is all. No need for serums, blends of creatine types (most are, at best, a fraction better - if at all - than mono and for several times the cost), added sugar or carbs (that all came from the test used to measure it's uptake which were similar to those given to diabetics)
Bros, for a bulking I wouldn't even go with creatine. I would go with something like hcgenerate instead.
Bros, hell yeah, I like your style.
considering it's a natural supplement found in food, that would be like saying if you eat too much red meat, you'll get too much creatine. I think your splitting here is on this one, mobster.
No. But I like your thinking.
1. As I say above you excrete what you don't use.
2. Just how much red meat, let's say steak, would we need to eat to get too much? AI says you'd need to eat 32oz a day to get 5g. There's more in a steak but cooking lowers what's available. So, as per one to 2 suggestions, 64-128oz (10-20g). Teeny bit much lol
And why use more than makes a difference? If 5g works and 10g is too much stick with 5g. It's the same thinking that's led to under 25's thinking they need AAS and many of the whole group of users using grams and grams of PEDS. In my log I'll shortly be posting a pic of my gym owner helping me on the leg press. He's started his cycle with 5,800mg to 'wake things up'. And I'm on 750mgs or so. Look at who is bigger.
I did have a 10oz steak for tea yesterday and use 5g of Creatine most days
5g will be good to go.....
5g it has and always will be 5g it works its been proven for well over 20+ years at this point, anything over is wasting money and buying more product that you should not have to buy if taking the proper 5g dose.
yeah it's a supplement like you said.
5 grams per day
