creatine dosage

[pakewi]

@Supervenomsuperman

After thinking about this a great deal, I believe your daily dosage is the right amount. So I agree with you that 3g a day is adequate; however, when trying to set a 1RM in an exercise I don’t see the harm in doing 2x3g dosages in the week before you attempt to set your new 1RM’s! In my experience 5g twice daily (10g daily total) was to much as was indicated in the urine sample I gave my doctor. He told me that their was excess creatinine. So I believe that 6g total (3g 1 hour preworkout and 3g 10min postworkout) per day is sufficient to use when trying to set a new 1RM. Additionally, 3g per day is fine for the maintenance phases for a sprinter.

The actual amount will depend on your BW and other factors but generally speaking the typical sprinter is 185lbs with maybe 10lbs deviation either way. So therefore, it makes sense to use 3g per day. Alternatively, you can use 6g before and after lifting sessions and 3g on tempo days. This cycling will prevent any injuries that might occur with creatine use bc you only take in 3g the day before your sprint sessions but you don’t take any creatine before your sprint session, only afterwards before your lifting session!

How do you know your Doctor would not find “excess creatinine” in your blood even when on a 3g protocol?
What is considered excess blood creatinine,and is it dependant upon creatin intake only?

[Supervenomsuperman]

@pakewi

How do you know your Doctor would not find “excess creatinine” in your blood even when on a 3g protocol?
What is considered excess blood creatinine,and is it dependant upon creatin intake only?

I see where you are going with this; however, my doctor and my bioenergetic specialist (nutritionist) told me that it was way above normal for me.

[Flying]

@Charlie_Francis

Depends on the individual, but 2 to 5gm of Arginine and Tyrosine may be 250mg to 1 gm.

I used Arginine ( 1g 30m before weights ) and it was very helpfull !! All the weights goes up without pains after trains.
Arginine -> Gain with No Pain

@Supervenonsuperman

So I believe that 6g total (3g 1 hour preworkout and 3g 10min postworkout) per day is sufficient to use when trying to set a new 1RM. Additionally, 3g per day is fine for the maintenance phases for a sprinter

The benefits from Creatine usage is more a recovery enhancer? better train ( weight and track ) ? both ( during and after train )?
What you guys can tell after started with this ?

[Supervenomsuperman]

@Flying

I used Arginine ( 1g 30m before weights ) and it was very helpfull !! All the weights goes up without pains after trains.
Arginine -> Gain with No Pain

The benefits from Creatine usage is more a recovery enhancer? better train ( weight and track ) ? both ( during and after train )?
What you guys can tell after started with this ?

It’ll add 10-20lbs to your bench press when you test again in 4-8 weeks or a strength mesocycle (8 weeks).

[Flying]

@Supervenomsuperman

It’ll add 10-20lbs to your bench press when you test again in 4-8 weeks or a strength mesocycle (8 weeks).

Well, i can tell you Superve, it´s already done.
I mean,
yesterday was my first day taking creatine, man, that thing is powerfull, almost like the W.Depot i took 10 years before…
My bench was from 84 to 92kg easily,
squats went from 112 to 126kg,
even more impressive, was that i did my weights just after my ramp train session, which was hardest than normal too.
The goodness not stop here,
today, i woke up without any sore, nothing.
Only bad thing i perceived: My sleep time was not so good, i was agitated, and the balls of my eyes ( the white portion ) was a litle yellow

[Nikoluski]

@Flying

Only bad thing i perceived: My sleep time was not so good, i was agitated, and the balls of my eyes ( the white portion ) was a litle yellow

This might be from what you’ve already done in the weights, too…

Just take it easy the next 2-4 days…

Well done!

[Supervenomsuperman]

@Flying

Well, i can tell you Superve, it´s already done.
I mean,
yesterday was my first day taking creatine, man, that thing is powerfull, almost like the W.Depot i took 10 years before…
My bench was from 84 to 92kg easily,
squats went from 112 to 126kg,
even more impressive, was that i did my weights just after my ramp train session, which was hardest than normal too.
The goodness not stop here,
today, i woke up without any sore, nothing.
Only bad thing i perceived: My sleep time was not so good, i was agitated, and the balls of my eyes ( the white portion ) was a litle yellow

Also try using 5g of glutamine after your workout sessions. I believe you can take this directly with your creatine.

[Flying]

@Supervenomsuperman

Also try using 5g of glutamine after your workout sessions. I believe you can take this directly with your creatine.

Maximized recovery ?

[whitechocolate]

@Supervenomsuperman

Also try using 5g of glutamine after your workout sessions.

Unless he’s a burn victim or AIDS patient, he’d be much better off saving his money.

[Supervenomsuperman]

@whitechocolate

Unless he’s a burn victim or AIDS patient, he’d be much better off saving his money.

Glutamine isn’t going to show you instant results. It’s something that you will notice in training improvement in the long run.

P.S. What evidence do you have that glutamine is not beneficial for athletes?

[Charlie_Francis]

@whitechocolate

Unless he’s a burn victim or AIDS patient, he’d be much better off saving his money.

I’m interested as well. Why do you think Glutamine doesn’t work for healthy individuals?

[quarkthedark]

I am not claiming to know the answer, but there was an article on t-mag about this a bit ago. Don’t remember the exact reason…

[whitechocolate]

@Charlie_Francis

I’m interested as well. Why do you think Glutamine doesn’t work for healthy individuals?

The only evidence I’ve ever seen that Glutamine IS beneficial is in studies performed with burn victims and AIDS patients, who (from my understanding) have experienced massive GI tract atrophy, and can benefit from glutamine supplementation.

I’m not saying that I am 100% sure that no evidence exists to purport that glutamine supplementation helps healthy athletes – I have just not seen any shred of evidence to show that it does.

[duxx]

I decided to try creatine!
I read couple of threads regarding creatine on CF.com and t-nation (from Barr).
So I decided to give a try to:

• 3g/day post workout
• no accumulation, no cycling, just hit 3g in post workout shake

But the problems arises…
… how the hell can I measure 3 grams? Rounded tea-spoon is 5g!!!
Any advice from experienced “consumer”? Herb?

[martn76]

@whitechocolate

The only evidence I’ve ever seen that Glutamine IS beneficial is in studies performed with burn victims and AIDS patients, who (from my understanding) have experienced massive GI tract atrophy, and can benefit from glutamine supplementation.

I’m not saying that I am 100% sure that no evidence exists to purport that glutamine supplementation helps healthy athletes – I have just not seen any shred of evidence to show that it does.

There are LOTS of supplements not “proven” by research but are known to work. I am sure that there are glutamine studies with ahtletes/sports people as the subjects…

[rice773]

@duxx

I decided to try creatine!
I read couple of threads regarding creatine on CF.com and t-nation (from Barr).
So I decided to give a try to:

• 3g/day post workout
• no accumulation, no cycling, just hit 3g in post workout shake

But the problems arises…
… how the hell can I measure 3 grams? Rounded tea-spoon is 5g!!!
Any advice from experienced “consumer”? Herb?

There are 1/2 tsp. measurers you can get, i figure a ‘rounded’ 1/2 tsp. is about 2.5-3g so that’s what i use. If you are really anal you can buy a food scale that weighs in grams.

[no23]

Interestignly according to Yoda - creatine works once and only once.