how much creatine to take a day

AsrarHussain

iv been taking 10-12 gram creatine monohydrate i weigh 220 lb I was wondering how much creatine to take a day

kuuhristin

If you're into health supplements and what not I HIGHLY HIGHLY suggest you watch the documentary called Bigger, Stronger, Faster. It's a real eye opener! Unfortunately, I don't have the answer to your question.

there's a part where chris bell gets a bunch of dudes to put together capsules filled with like 1% creatine and the rest is rice flower and then sell it (hypothetically) as a legit supplement, with the argument that as long as it says "proprietary blend" in the ingredient section, the actual ingredients could be bull**** (as long as it contains a TINY amount of the specified ingredient, so 5g of BCAA's could be 0.5g bcaa's + 4.5g flour).

SrJoben

The standard recommended dose for creatine is 5 grams per day. Although that might actually be a little more than necessary.

You may find this helpful: http://examine.com/supplements/Creatine/#howtotake

jaycbadass

Simple 5 grams on non lifting days, and 10mg on lifting days . There is no need for further info