Creatine Question - Ausbb

Morgan · 18-05-2009, 08:18 PM

Hey guys,

I just picked up some Creatine Monohydrate, I've been reading heaps of conflicting information on the net regarding how much to take and when to take it?

From what I can gather, I've learned it should be about

* 5g (one teaspoon) about 1-1.5 hours before a workout
* When loading up about 10g 1-1.5hours before a workout for about a week then back to 5G once a day

However, I also read that dosages are weight dependant, I looked it up and 200-250lbs should be on 10g daily and 20g while loading up?

Can anyone shed any light?

Thanks guys.

Shrek · 18-05-2009, 08:24 PM

1. Creatine can be taken anytime, does not have to be before or after workout.
2. Take 5 gms once per day everyday. Easy way to remember take 5mgs before workout on training days and 5 gms either in the morning or at night on non-training days.
3. Don't worry about loading as peak saturation will occur afte 7-10 days anyway.
4. take it with grape juice for best absorption.
5. You can split the dose pre and post workout if it makes you feel better.
6. What brand and where did you buy your mono?

Consider light sheded.

18-05-2009, 08:32 PM

The above is pretty much spot on.

I tend to take about 5g pre, and post workout with my protein shake simply because its easier that way.

On my off days I take it with apple juice.

Dont forget for best effects to cycle the product.

Morgan · 18-05-2009, 08:54 PM

Thanks for the super speedy replies guys.

Shrek, light has definitely been shed

Cheers.

I bought GNC branded Mono, I know they're more expensive and what not but I don't mind the convenience, you get 20% off their stuff all the time once your a member, so today I bought a 5lb tub or their Pro Performance protein and a 1kg tub of GNC Creatine Mono for $140 all up, I could probably get it cheaper off the net but meh!

Shrek · 18-05-2009, 10:51 PM

No problems Morgan, just remember to cycle it as Thugz said. 6-8 weeks on with 1 or 2 weeks off should do the trick.

Morgan · 18-05-2009, 11:14 PM

Thanks a lot for the info guys, it's all taken on board.

Cheers.

joshcore · 21-05-2009, 07:05 PM

i do a full teaspoon 30mins before workout and a full teaspoon after workout with protein

12-06-2009, 03:07 AM

Which creatine is better to take? Ive seen different forms of creatine out; Mono, Tri-Malate & Ethyl Ester. Some products sell them separately while some products have them all together. Is it good if you have them separately and mix them together? Any advice or opinion?

Shrek · 12-06-2009, 06:33 PM

I'd just stick with mono, cheapest and works.

15-07-2009, 08:30 PM

take post workout the body is more open to absorption especially when you have a pump (vasodialation)

18-05-2009, 08:18 PM	#1 (permalink)
Morgan Active Member Join Date: Feb 2009 Location: Melbourne Gender: Posts: 1,416	Creatine Question Hey guys, I just picked up some Creatine Monohydrate, I've been reading heaps of conflicting information on the net regarding how much to take and when to take it? From what I can gather, I've learned it should be about * 5g (one teaspoon) about 1-1.5 hours before a workout * When loading up about 10g 1-1.5hours before a workout for about a week then back to 5G once a day However, I also read that dosages are weight dependant, I looked it up and 200-250lbs should be on 10g daily and 20g while loading up? Can anyone shed any light? Thanks guys. __________________ 6'4", 119kg - Bulking to 125-130kg by September... Recent PB's - Bench 175kg x 1 145kg 5x5, Weighted Pullups +25kg 5x5, Sumo Deadlift 250kg x 1 180kg 5x5, Squat 200kg x 1 160kg 5x5, BB Row 115kg 5x5

18-05-2009, 08:54 PM	#4 (permalink)
Morgan Active Member Join Date: Feb 2009 Location: Melbourne Gender: Posts: 1,416	Thanks for the super speedy replies guys. Shrek, light has definitely been shed Cheers. I bought GNC branded Mono, I know they're more expensive and what not but I don't mind the convenience, you get 20% off their stuff all the time once your a member, so today I bought a 5lb tub or their Pro Performance protein and a 1kg tub of GNC Creatine Mono for $140 all up, I could probably get it cheaper off the net but meh! __________________ 6'4", 119kg - Bulking to 125-130kg by September... Recent PB's - Bench 175kg x 1 145kg 5x5, Weighted Pullups +25kg 5x5, Sumo Deadlift 250kg x 1 180kg 5x5, Squat 200kg x 1 160kg 5x5, BB Row 115kg 5x5

18-05-2009, 11:14 PM	#6 (permalink)
Morgan Active Member Join Date: Feb 2009 Location: Melbourne Gender: Posts: 1,416	Thanks a lot for the info guys, it's all taken on board. Cheers. __________________ 6'4", 119kg - Bulking to 125-130kg by September... Recent PB's - Bench 175kg x 1 145kg 5x5, Weighted Pullups +25kg 5x5, Sumo Deadlift 250kg x 1 180kg 5x5, Squat 200kg x 1 160kg 5x5, BB Row 115kg 5x5

21-05-2009, 07:05 PM	#7 (permalink)
joshcore Senior Member Join Date: Jan 2009 Gender: Posts: 298	i do a full teaspoon 30mins before workout and a full teaspoon after workout with protein __________________ Current lifts: 1RM (RAW) - SQ: 200, DL: 222.5, B: 140, MP: 105, PP: 120. \|\| Current Height/Weight: 183cm/85kg.

18-05-2009, 08:32 PM	#3 (permalink)
thugz8 Guest Posts: n/a	The above is pretty much spot on. I tend to take about 5g pre, and post workout with my protein shake simply because its easier that way. On my off days I take it with apple juice. Dont forget for best effects to cycle the product.

12-06-2009, 03:07 AM	#8 (permalink)
Devante23 Guest Posts: n/a	Which creatine is better to take? Ive seen different forms of creatine out; Mono, Tri-Malate & Ethyl Ester. Some products sell them separately while some products have them all together. Is it good if you have them separately and mix them together? Any advice or opinion?

15-07-2009, 08:30 PM	#10 (permalink)
epicsupplements Guest Posts: n/a	take post workout the body is more open to absorption especially when you have a pump (vasodialation)