How much creatine monohydrate should i take??

[sicr1000]

Hey im 25 & 75Kg and weight train daily, how much creatine monohydrate should i take each day and should it be before or after my workout???

Any comments greatly appreciated, cheers

 

[Shrek]

Take 5gms anytime of day.
You can load with 20gms for 5 days and then 5gms there after but loading is not essential.

 

[Ben]

Who here has proven results with the stuff?

 

[Oli]

ben,

creatine is a very tried and true supplement, its not a lot of hype like a lot of the other crap companies put out.

 

[Ben]

Do you take it? What are the supposed benefits?

 

[-LJ-]

Do you take it? What are the supposed benefits?

Increased ATP stores I believe which give the muscles extra power??

 

[PowerBuilder]

Who here has proven results with the stuff?

i'm suspicious of all supplements. to me, the fact that it's hard to pin point results as a result of using xyz is pretty hard due to a lot of other factors, diet, training, sleeping, family & work commtments et al

 

[Shrek]

i'm suspicious of all supplements. to me, the fact that it's hard to pin point results as a result of using xyz is pretty hard due to a lot of other factors, diet, training, sleeping, family & work commtments et al

Creatine Mono has proven studies.
Do some research. Why do you think all these super duper supplements still have mono in them. It's because it works and the rest of the garbage they put in doesn't.

 

[James Crysis]

When loading on 20g per day is it best to take it over 3 or so doses throughout the day or can you just take 20g all at once?

 

[Shrek]

Doesn't matter, but might be easier on the stomach divided into 2-3 doses.

 

[mike367]

Hi James,
it's a good idea to cycle the Mono. Say 6-8 weeks on 2-3 weeks off, is that about right Shrek?

Mike

 

[Shrek]

Absolutely Mike.