Quick creatine question

Oakesy2001uk · 9 Jan 2007 at 17:02

A friend of mine is using creatine, (I personally dont see the benefit past water retention but he may prove me wrong), but he has a question regarding ammounts etc...

He currently has 2 protein shakes a day like myself, one a breakfast and one after workout/at night on rest days, he is currently putting 5g in each shake every day, is this ok, or is he supposed to do the load/maintain cycles, (i.e lots for a week, little for a week and repeat).

He is using Reflex creapture creatine, and is obviously too lazy to find out for himself so I thaught I would ask you very knowledgeable chaps on here.

Oakesy2001uk · 9 Jan 2007 at 18:10

PikeyPriest said:
5 days loading at 20g should allow your muscles to reach optimal concentrations rapidly. After that 3-5g daily is adequate to maintain high levels. Take it with carbs as mentioned and avoid caffeine as studies show it negates the any benefits of creatine.

so is 10 grammes each in his 2 shakes for 5 days ok, then 5g in his nightly/pwo shake once his muscle are full of it. or does it have to be 4*5g for 5 days. is 10g too much in one sitting when loading?

Oakesy2001uk · 9 Jan 2007 at 23:14

so to summerise 5g either in the evening shake, or PWO shake on gym days will do the trick? if not loading, do you just take 5g forever, or are you still supposed to do x weeks on x weeks off? Blimy all this creatine talk has got me interested to see if it works for me! Might even give it a go myself, I was a non beleiver, but as its not that expensive I might give it a go!

Oakesy2001uk · 9 Jan 2007 at 23:36

S7yl3s said:
You can only try, if it works for you then it works, if it doesn't then you've learnt something new

not a bad philosophy I dont suppose. I might get some of the reflex stuff myself and stick in in my PWO shake and my evening shake on non gym days.

Oakesy2001uk · 10 Jan 2007 at 00:14

Chong Warrior said:
Myself I take 3g CEE 45 mins before I train and 5g of creatine mono in my PWO shake, don't take it at any other times.

So basically, your muscles have stores of creatine, and you just topping it up after you have used it in a workout, and expanding it on your day off?
Should he/probably we take a break after x ammount of weeks, or just keep banging 5g into our evening shakes?

Oakesy2001uk · 10 Jan 2007 at 09:07

^TANK^ said:
He should do two months on one month off .

cheers! I'll let him know tonight and order me a little tub of reflex creatine and do the same, see if it works....