Creatine question

Barbellgirl

Creatine question. When and how often do you take it. I just started a new one that is a powder that has a loading period which I don't need to do, but this is a powder and not a pill. Should I break it into two doses a day or take all 5mg at once?

SonyaCele

I loaded a half teaspoon four times a day for five days. the bottle said a teaspoon four times a day, but I was kinda nervous of a full dose until I saw how my body reacted. I think they are saying loading is optional. currently I take one tsp every morning.

Barbellgirl

Thank you Sonya. I have been taking a creatine orotate pill for the last 6-7 weeks that's why the loading time wasn't necessary. I'll just try to take it around my workout. I don't think there's been any evidence that it's more effective at one time versus another, but if someone finds something please let me know.

westcoastgrl21

I believe they've determined that a "loading" period is not necessary now. Anyhow, when I took creatine I took 5g pre-workout and 5g after. I think that's the recommended dosing. I'll try to see if I can find the source I took that info from....if I find it, I'll post a link here for you

Barbellgirl

I believe they've determined that a "loading" period is not necessary now. Anyhow, when I took creatine I took 5g pre-workout and 5g after. I think that's the recommended dosing. I'll try to see if I can find the source I took that info from....if I find it, I'll post a link here for you

Thank you. I guess that is what I found confusing. Aren't we only supposed to take 5g a day? I'm actually considering going next month without the creatine. There have been so many stories about supplements lately and I'm just not sure if I really need to be taking this at all. I don't think taking a month off will hurt anyway.

SonyaCele

what I find confusing is that they say its to help our muscles get out that one last rep, so I don't understand why take it after the workout, that doesn't make sense to me unless it's for the next workout?

HMVOL7409

First Creatine is not a "preworkout". People tend to assume that bc while it does help with muscle endurance that's not its only benefit or use. It helps in muscle preservation during cuts, among others. So timing is not important, however if you are going to supplement with it, you need to take daily even on rest days to keep your levels up. Also there are actual studies showing better endurance when combined with BCAAs. Loading has been proven to not be neccessary and the daily dosage is only 5mg. Those of higher weight and LBM meaning large male bodybuilders can benefit from higher doses but for us, it's not neccessary.