How Much Creatine? Daily Intake

[Diesel454]

I went back to one of my favorite creatine products. The suggested servings say 2 scoops right after your workout. I read the label and saw that each scoop contained 5g of creatine monohydrate. Would I be able to take only one scoop a day because I have heard 5g of creatine a day is plenty.

[Beast1]

5 grams is a regular amount per day and you'll see strength and physique improvements. Usually though the bigger or smaller you are you might need more or less. Under 200 lbs. 5 grams is good enough, some more wouldn't hurt you, Over 200 lbs and look to take in around 10 grams per day. But 5 grams a day will still give you benefits.

[HARDWORK1]

Wats up fellas, Ive been seeing alot of diiferent posts on the forvum about the right amout of creatine intake a day. Im on a bulk, 230lbs, and currently taking pump(3 g creatine) pre, and torrent (3g) after, along with the rest of my supps. Is this enough intake? Thanks.






....do work

[ChandlerXJ]

once your saturated you're saturated. I take 10 g a day though, because i believe a little extra is where it's at.

[Deadlift]

It depends, everyones different. I just purchased Storm and I do 10g while hitting the weights.

[simpleguy]

I figured out that more than 6-7 grams doesn't help me out, but I see the difference if I drop below 5 grams... see for yourself, get to know your body

[Beowulf]

I think 6 grams is more than enough.

[Dozer86]

although we have talked in length about Creatine and the foundation it has on building lean muscle... How much as lifters should be taken? I know with protein I have heard about 1.5G per body weight. With Pump is that enough creatine or should I stack it with another product to ensure my body isnt losing anything. What are u guys thoughts on Creatine Intake?

[squattingtillipuke]

Most of what I have read says that 3-6g are sustainable for extended period of times without the body becoming non-responsive...of course everyone is different. My only two sources comes from Pump and Torrent so I think that there is 6g combined there.

[Dozer86]

Most of what I have read says that 3-6g are sustainable for extended period of times without the body becoming non-responsive...of course everyone is different. My only two sources comes from Pump and Torrent so I think that there is 6g combined there.

I used to sip on a creatine mix while I was working out along with my gallon jug of water... But i ran out and now I made the switch to sipping the EAA stack and Water during my workout... So im wondering how my body will respond with just the Pump,Eaa Stack, and Water..

[NickSP]

If you're talking plain monohydrate, you probably wanna think about close to 5 g servings, with other types 3 g/serving is probably sufficient. I'd say you only really "need" a serving pre workout, and you should probably add a serving on off days to keep your levels up a bit. That right there should suffice. Creatine is absorbed like crazy postworkout so it's beneficial to take some then, but I wouldn't say it's all that necessary.
Or of course you can trade places and only do it pwo+off days, but I think it to be much better taken pre.

[simpleguy]

If you're talking plain monohydrate, you probably wanna think about close to 5 g servings, with other types 3 g/serving is probably sufficient. I'd say you only really "need" a serving pre workout, and you should probably add a serving on off days to keep your levels up a bit. That right there should suffice. Creatine is absorbed like crazy postworkout so it's beneficial to take some then, but I wouldn't say it's all that necessary.
Or of course you can trade places and only do it pwo+off days, but I think it to be much better taken pre.

yes, very well said , creatine is absorbed much better post w/o than pre w/o

actually I don't even see the need for creatine pre w/o

[NickSP]

yes, very well said , creatine is absorbed much better post w/o than pre w/o

actually I don't even see the need for creatine pre w/o

Well that's true for a lot of things, going by that logic you would pretty much take all supps PWO. However the idea of why we take creatine is to keep the reproduction of ATP as high as possible for better work outs. I feel taking it just a while before your WO is really the best way to make sure your CP levels are maximal for the lifting.

[widdlewade44]

If you're talking plain monohydrate, you probably wanna think about close to 5 g servings, with other types 3 g/serving is probably sufficient. I'd say you only really "need" a serving pre workout, and you should probably add a serving on off days to keep your levels up a bit. That right there should suffice. Creatine is absorbed like crazy postworkout so it's beneficial to take some then, but I wouldn't say it's all that necessary.
Or of course you can trade places and only do it pwo+off days, but I think it to be much better taken pre.

5 grams is a regular amount per day and you'll see strength and physique improvements. Usually though the bigger or smaller you are you might need more or less. Under 200 lbs. 5 grams is good enough, some more wouldn't hurt you, Over 200 lbs and look to take in around 10 grams per day. But 5 grams a day will still give you benefits.

Creatine should be taken daily, it does NOT have to be loaded anymore. I take 10 grams a day (I weigh in at 230lbs on average).

I agree that Creatine is very beneficial post workout but I think it helps having some in the mix pre workout too. PUMP definitely covers one's needs and something like ST or Storm definitely finishes your needs regarding Creatine.

Kevin
widdlewade44

[Wasteland]

I really haven't seen anything in the literature which suggests when to take creatine for optimal results. Personally, I don't think it matters all that much.

How much creatine do you need? The scientific literature suggests 2-3 grams is all you need per day to maintain your creatine stores. That's it.

Now consider this. A typical diet might include 1-2g of creatine per day. A bodybuilder's" diet, typically more as it's likely higher in red meat, certain fish, etc. Keep this mind.

Now combine your daily intake of creatine from foods (at least 1-2 grams) and from your supplements. Let's hypothetically say that supplement is Animal Pump. That's another 3 grams of creatine. So we're already talking a total daily creatine intake of 4-5 grams or more.

This is more than enough to main creatine pools for most of us. More is not always better. I realize that such a mentality exists with supplements, but it just isn't so.

[simpleguy]

I really haven't seen anything in the literature which suggests when to take creatine for optimal results. Personally, I don't think it matters all that much.

How much creatine do you need? The scientific literature suggests 2-3 grams is all you need per day to maintain your creatine stores. That's it.

Now consider this. A typical diet might include 1-2g of creatine per day. A bodybuilder's" diet, typically more as it's likely higher in red meat, certain fish, etc. Keep this mind.

Now combine your daily intake of creatine from foods (at least 1-2 grams) and from your supplements. Let's hypothetically say that supplement is Animal Pump. That's another 3 grams of creatine. So we're already talking a total daily creatine intake of 4-5 grams or more.

This is more than enough to main creatine pools for most of us. More is not always better. I realize that such a mentality exists with supplements, but it just isn't so.

I see where you're coming from bro... now tell me, as a lifter, don't you feel any differrence when you take 10 g a day (let's say 5 pre and 5 post) as opposed to 3 g?

I do... I know studies show that you don't need more than 3-5 grams
but I feel the differrence

due to budget reasons, I currently use only a scoop of storm intra w/o, but I feel the differrence when taking more

[Wasteland]

I see where you're coming from bro... now tell me, as a lifter, don't you feel any differrence when you take 10 g a day (let's say 5 pre and 5 post) as opposed to 3 g?

I do... I know studies show that you don't need more than 3-5 grams
but I feel the differrence

due to budget reasons, I currently use only a scoop of storm intra w/o, but I feel the differrence when taking more

No, I feel no difference between when I take 3 grams of supplemental creatine (mono) vs. 10 grams of supplemental creatine (mono).

Again, I'm not talking about a creatine-based supplement, like Shock Therapy or Animal Pump or whatever. Apples to apples, you have to compare mono to, say, mono.

Fact is, if you like more, continue using more. It's your call. All I'm suggesting is that you don't NEED more than a few grams to maintain your body's creatine pools.

[Wasteland]

I really haven't seen anything in the literature which suggests when to take creatine for optimal results. Personally, I don't think it matters all that much.

How much creatine do you need? The scientific literature suggests 2-3 grams is all you need per day to maintain your creatine stores. That's it.

Now consider this. A typical diet might include 1-2g of creatine per day. A bodybuilder's" diet, typically more as it's likely higher in red meat, certain fish, etc. Keep this mind.

Now combine your daily intake of creatine from foods (at least 1-2 grams) and from your supplements. Let's hypothetically say that supplement is Animal Pump. That's another 3 grams of creatine. So we're already talking a total daily creatine intake of 4-5 grams or more.

This is more than enough to main creatine pools for most of us. More is not always better. I realize that such a mentality exists with supplements, but it just isn't so.

As a follow up to my last post, there are two ways your body maintains creatine pools. First, through your diet. Again, 1-2 grams, typically from the foods you eat. The second is through the body synthesizing creatine from aminos acids (e.g., glycine, arginine, methionine). Typically, the body can synthesize 1-2 grams daily. Again, throw in your "supplemental" creatine, and you can see you're pretty much set. There is no reason to overdo it with regards to creatine "supplementation", unless you feel you benefit from it.

[HoldFast]

I'll go with everyone else here 5g min 10g max.

I usually take a little more then I guess I would need. I mean it all really depends on one's budget.

I sip some BCAA+glutamine+creatine mix early in the AM on my drive to work. Bout 5g
I take ST and Storm Pre which gives me about 8g
Torrent is Post and sometimes I will toss some glutamine and creatine in there for good measure. Maybe another 8g creatine.
On non workout days I usually just mix some storm and EAA when I get home from work.


So I guess I'm taking 21g on workout days and about 10 on non workout days @230lbs. It may be over kill but it's proven to work and its pretty cheap. I dont see a problem with overdosing it as long as your not loading up tons of sugar with it.

[NickSP]

No, I feel no difference between when I take 3 grams of supplemental creatine (mono) vs. 10 grams of supplemental creatine (mono).

Again, I'm not talking about a creatine-based supplement, like Shock Therapy or Animal Pump or whatever. Apples to apples, you have to compare mono to, say, mono.

Fact is, if you like more, continue using more. It's your call. All I'm suggesting is that you don't NEED more than a few grams to maintain your body's creatine pools.

I like 3 g too. But personally when it comes to mono, it seems to be dubbed as not having the best absorption efficiency, so I'd probably recommend 5 to most people.....even if you are all set with 3, IMO 2 g extra monohydrate is not gonna hurt you, nor will it burn a hole in your wallet.

[discipline24x7]

I sip some BCAA+glutamine+creatine mix early in the AM on my drive to work. Bout 5g
I take ST and Storm Pre which gives me about 8g
Torrent is Post and sometimes I will toss some glutamine and creatine in there for good measure. Maybe another 8g creatine.
On non workout days I usually just mix some storm and EAA when I get home from work.
[/QUOTE]

I'm not 100% on this, but iv'e heard glutamine should not be taken with creatine. Something about them competing for absorption and receptors...anyone know about this?

[NickSP]

I'm not 100% on this, but iv'e heard glutamine should not be taken with creatine. Something about them competing for absorption and receptors...anyone know about this?

Really? I wouldn't think so, I don't see why it would mess with creatine absorption, I mean hell it's ok to take creatine with a full protein shake, why not an individual amino? I'm no biologist, but I'd say it's fine...

[simpleguy]

Really? I wouldn't think so, I don't see why it would mess with creatine absorption, I mean hell it's ok to take creatine with a full protein shake, why not an individual amino? I'm no biologist, but I'd say it's fine...

really? I heard about it every so often... they say that since they're both cell volumizers, they compete for absorbtion

imo as long as you get in some simple carbs to ensure a good insulin release they will both get absorbed into the muscle cells

[Sir J-Werk]

I'm not 100% on this, but iv'e heard glutamine should not be taken with creatine. Something about them competing for absorption and receptors...anyone know about this?

really? I heard about it every so often... they say that since they're both cell volumizers, they compete for absorbtion

imo as long as you get in some simple carbs to ensure a good insulin release they will both get absorbed into the muscle cells

Check this out.... Big Ant just answered this question in his Big Ant w/o drink thread....

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What up...

Yeah I throw creatine and glutamine in my "intra" workout Big Ant drink....the creatine I use is Storm along with Universal's Glutamine...along with BCAA Satck and when not in
pre-contest mode....I also add powder Gatorade mixed with 64oz. of ice water!

Me--the Erkel Supplement Nerd of bodybuilding...I read a lot and some "companies" say that taking both is not good...fights for the same transport system...well...I still take continuing education classes for my sports nutrition cert. and always have immediate contact with biochemists and top Olympic trainers-sports nutritionists...

I do not believe this is the case. The research papers/medical journals I have read and the physiologists and biochemists who teach my classes I attend state...that taking the two together would NOT create any sort of transporter overload.

And L-Glutamine is the most abundant naturally occurring, non-essential amino acid in the human body. Dietary sources of glutamine include beef, chicken, fish, eggs, milk, dairy products, a little is also found in cabbage, beets, beans, spinach, and parsley. In humans, about half of the daily creatine is biosynthesized from three different amino acids... arginine, glycine, and methionine. The rest is taken in by food, nourishment, and the organs of digestion. Roughtly 95% of creatine is later stored in the skeletal muscles.

I do love science and it can be very complicated on how supplements in the body CAN work...but I just try to break it down to the lowest level...very simple stuff...common sense...after I do all the tons of medical-nutrition research...My thoughts only...If that was the case you would not be able to take creatine with whey protein...right>?

If you are a healthy person who does some exercise 2-3 times per weak, eats some what of a healthy diet, has no illness, disease or any other medical problem...there will be no problem with taking both, creatine and glutamine together in the same drink....

Ok?