Creatine loading: how much?

  • Tyinstl

    Posts: 353

    Dec 16, 2007 6:23 PM GMT
    Does anyone know how much creatine to take during the first few weeks of the cycle?

    You see, I've been taking creatine the wrong way. The bottle told me to take one wafer a day, which is only 2.5g. But I've been reading on the Internet and it seems "creatine loading" is far more effective, taking mass amounts for the first week or two and then tapering off.

    The problem is all the sites disagree on how much to take. I've seen an 8-week period of 10-20-30-40-30-20-10, or 20g for 4 weeks followed by 5g for 8, and lots of others.

    How much should I take? Since I've already been taking it, should I stop for a few weeks before I load?
  • Posted by a hidden member.
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    Dec 16, 2007 6:57 PM GMT
    I just take 5g of creatine every day for the whole cycle. I don't feel there is a need to load at the beginning. When I researched it, they said at the beginning of the cycle, there is an advantage for those that load, but in the end it all just washes out.

    The only reason I see why people/manufacturers would recommend loading is to use more of their product so you have to buy more.

    Stick with about 5g of creatine for your cycle.
  • Posted by a hidden member.
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    Dec 16, 2007 7:27 PM GMT
    The scientific research in the peer-reviewed academic journals generally finds no real benefit to massive loading. The loading theory is still pushed by the supplement industry (including its captive magazines and websites), and individual guys will have plenty of anecdotes either way. The research doesn't indicate a whole lot of major risk from loading, on the other hand, so if you're into myths and legends or want to test the theories yourself you probably won't do yourself any real harm.

    However, there's no credible research at all showing any benefit at all from massive loading for more than a week or two. Doing more than 5 grams per day for 4-8 weeks is about 3-7 weeks too long. Not only is it a waste of money, but there haven't been enough trials to even test the potential impact on the liver of an extra 140 grams of creatine in such a short period.
  • Artesin

    Posts: 482

    Dec 28, 2007 4:42 AM GMT
    If you eat a lot of red meat your getting the amino acids needed to make creatine naturally. Taking mass amounts of creatine supplements can probably have detrimental affects on your kidneys. Obviously there is a reason you have to be 18+ to buy it, at least where I am. Bought it for the first time yesterday and got carded, weird, suppose it acts as a low key steroid when ingested through mass amounts.

    However, I don't eat red meat or poultry and barely any fish but I've been trying creatine this week and after a heavy workout I recovered much faster and did not feel fatigued at all when I left the gym or the next day. Unlike previously where I felt a little shakey from fatigue. That was from half a scoop the day before, 1 scoop before I went to the gym and half a scoop after. I doubt it takes much at all considering 1 lb of red meat contains 5 grams of creatine whereas 1 scoop of body fortress contains 5.25 grams.