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    Default loading on creatine

    hey all was just wandering , getting ready to start creatine, but ive read in different places that u should "load up" for about 3-5 days. but when i recieved the powder it dosent say anthing about loading, just 45 min prior to workout and after. should i load or not. thanks

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by hearfam View Post
    hey all was just wandering , getting ready to start creatine, but ive read in different places that u should "load up" for about 3-5 days. but when i recieved the powder it dosent say anthing about loading, just 45 min prior to workout and after. should i load or not. thanks
    What creatine is it..??
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    prosource mono "german pharmaceutical grade". supposed to be 100% pure

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by hearfam View Post
    prosource mono "german pharmaceutical grade". supposed to be 100% pure
    For normal creatine monohydrate, some people do load up on it, 4 x 5g doses per day for 5 days, then a maintenance dose of 5g per day.

    You can just take the maintenance dose of 5g per day after training and not load up on it, it just takes longer to saturate the muscle.

    Take the 5g immedietly after the workout with dextrose (glucose) and then 30-45 mins later take a protein shake..
    Doug

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    Default

    Doug my creatine comes with glutamine and taurine (cgt-10). That to me suggests I should take it before training otherwise why would I need the taurine if i were to take it after?

    Along with that i'm confused some articles i've read say you need to saturate the muscles that's why you need to take the creatine 1hr before, could you clear this up mate?
    The iron never lies it always cuts you the real deal
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    Coming Up The Ranks sduffee's Avatar
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    Quote Originally Posted by Doug View Post
    For normal creatine monohydrate, some people do load up on it, 4 x 5g doses per day for 5 days, then a maintenance dose of 5g per day.

    You can just take the maintenance dose of 5g per day after training and not load up on it, it just takes longer to saturate the muscle.

    Take the 5g immedietly after the workout with dextrose (glucose) and then 30-45 mins later take a protein shake..
    Hey Doug, I mix my protein (2scoops) (elite) and creatine(5gm) together in the shake,,,, I down one 30 min pri to workout and one 10 mins after.... I also drink a protine/creatine shake for breakfast and one before bed..... days off I only do am and pm.....this is my first week with creatine,,,I forgot about loading up.... next week I will load with creatine.... should I do 4 x 5gm all at once or total 20gm (at once) day ?


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    Coming Up The Ranks sduffee's Avatar
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    Maybe I am pushing it......


    If you can't run with the Big Dogs, then keep your ass on the porch.....

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by sduffee View Post
    Hey Doug, I mix my protein (2scoops) (elite) and creatine(5gm) together in the shake,,,, I down one 30 min pri to workout and one 10 mins after.... I also drink a protine/creatine shake for breakfast and one before bed..... days off I only do am and pm.....this is my first week with creatine,,,I forgot about loading up.... next week I will load with creatine.... should I do 4 x 5gm all at once or total 20gm (at once) day ?
    If you want to load then 5g four times per day, with a simple carbohydrate. A lot of people dont load creatine, just take 5g per day. There is no advantage in taking more than 5g per day, unless you are very muscular...
    Doug

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