how much creatine to take a day

AsrarHussain
AsrarHussain Posts: 1,424 Member
in Food and Nutrition
iv been taking 10-12 gram creatine monohydrate i weigh 220 lb I was wondering how much creatine to take a day

Replies

  • kuuhristin
    kuuhristin Posts: 24
    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
    SrJoben Posts: 484 Member
    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
    jaycbadass Posts: 325
    Simple 5 grams on non lifting days, and 10mg on lifting days . There is no need for further info

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