is 11g of creatine ok to use

The examine.com article on creatine said 5g a day was all your body would use. Anything more is just going out in urine.

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I do 10 gr post workout

Have a read of this, you might find it helpful: http://www.supplementjudge.net/guides/creatine/

But overall, 11g split throughout the day should be fine.

Dumb imo.

noted

I think he's doing well with his post workout creative consumption... Far from dumb! Creatine is used for recovery purposes, and its very effective.

5g a day should be more than enough, some people pre-load on it though (20gDaily/1WK)

I personally did pre-load a while back but honestly there's not need, I do feel however that I retain more water which is not really a bad thing since the more water in you usually gives you a bit of more strength...

Conclusion: try 5G a day see how that feels....

I hope you've been writting all your workouts/weights down so you can actually have a fair conclusion... You can't go bench 225 then.. eat like crap for the next two weeks while taking creatine then go and only bench 185... blame teh creatine -.-

It should be fine. Listen to your body. Some people react differently to it. 5g/daily is the recommended dose, but it's not to say you can't have a little more. It's suggested to do a loading phase for a week, but that's also not needed.

I usually go with 5g post workout, and sometimes 2.5-5g, pre-workout, but not always. I usually take mine with a shake or food, and drinks lots of water.

creatine is basically water weight that is going to store in your muscles and will help you lift more. you will be more bloated out then usual, less your in a caloric surplus its not necessary

Yup...put me down with the team 5 g. Can you use more..yea, but more isn't necessarily better...but I don't think it will do any harm either. I bought a big tub of it 2 1/2 years ago, drink it almost every day and still have half of a canister left.

One of the most researched supplements out there and as far as we know today...perfectly safe and pssst...it's legal. :happy:

Creatine is probably the most studied supplement in the fitness industry - I recommend doing some research, using trial and error and coming to your own conclusions. Just note a couple of things

1. A "loading phase" of 20g/day for 2-5 days is recommended, but isn't necessary. (I believe its more of a ploy by the industry to get us to buy more, but that's my opinion)

2. Once muscle saturation is reached, studies show 2.5g - 5g/day to be optimal. If you don't experience adverse reactions, there are ahtletes that take more, i.e. 10g/day as some have stated, but nothing I've read so far (please link a study if anyone has it) has proven any benefit above 5g/day. There are concerns however from over-dosage, high amounts coupled with longer length of time, and some health issues have been linked to this.

3. There are different forms of creatine, i.e. creatine ethyl ester, however plain old creatine monohydrate is still considered to be the best form (and least expensive). I wouldn't waste time or money on other forms.

4. Creatine doesn't have an acute effect, meaning timing of dose is irrelevant. Pre or post workout is most popular because many individuals drink pre-workout or post-workout shakes or drinks, but taking it pre-workout won't give a boost or pump in performance (any boost from pre-workout consumption is usually dismissed as a placebo effect). Just get it in.

5. There are creatine non-responders, and some have experienced no benefit from creatine supplementation.