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Is creatine loading necessary after a 1-we...

ccnootropics's Photo ccnootropics 19 Jul 2014

I had been taking about 2 grams of creatine daily for about 1 month after a 1-week loading phase in which I was taking about 12 grams/day.  I am a 125-pound female and lift weights for about 1 hour about 2-3 days a week.  

     Anyway,  I stopped taking creatine for about 5 days.  Do I need to start again with the loading phase, or should my creatine levels have remained pretty much the same for this short time off creatine?  Thanks!

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mustardseed41's Photo mustardseed41 19 Jul 2014

You may want to keep your creatine intake pretty high after reading this.

 

http://www.lef.org/m...Of-Aging_01.htm

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sensei's Photo sensei 31 Dec 2014

"The recommended dosage for a normal person is 5 grams per day. And if you think that taking 10 grams creatine per day you will gain twice, then you are absolutely wrong. Once the muscles have reached the saturation point - all extra creatine that you will be eating will just go waste and will be just excreted out as a waste product."

 

http://www.creatine-...eatine-faqs.htm

 

Your body reaches saturation -- and then cannot absorb any more.

 

"You've seen those sick bodybuilders chugging down 10-20 grams of creatine. Is it worth it? According to scientists at St. Francis Xavier University in Nova Scotia, at 0.1 grams per kilogram of bodyweight, male athletes excreted 46% of the ingested creatine within 24 hours. For a 220 pound lifter, this means that if he consumes 10g of creatine, 46%, or 4.6g of creatine, is wasted. In another study performed at the Human Performance Laboratory at Ball State University, scientists confirmed that lower doses of creatine monohydrate (5g/day) are effective, and that results can even be achieved without a loading phase."

 

http://www.bodybuild...animalpak22.htm

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baptized_in_flames's Photo baptized_in_flames 02 Jan 2015

I used to take creatine only post workout with grapejuice. Now, I take 3 grams before I go workout, and then 5 after I workout, both with a simple sugar such as grapejuice - for absorption.

 

Reason behind this is that you sweat throughout the night, and if you're waking up, drinking coffee and going to work, etc, you need to be consuming creatine about an hour before your workout, and then afterwards too.

 

 

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Multivitz's Photo Multivitz 16 Dec 2015

Please tell me you take ZMA( at some point of the day) with the creatine.
Sweating at night is a sign of chemical brain damage or a salt imbalance. Magnesium may cool you down and you'll find the better brands have excellent Creatine compounds that include it(Mag). Watch your kidney health, no more than 4 wizzs a day really. It's your body, I'm just saying from my own experience as a personal trainer. The body Transmutes Sodium to lower its core tissue temps fyi.
A diet high in Calcium, Iron, Magnesium can make it hard for Molybdenum to be absorbed, the kidneys fail without it! imo
Edited by Multivitz, 16 December 2015 - 10:37 PM.
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zompy's Photo zompy 17 Feb 2016

5 grams a day is enough, really. Studies have proven that loading creatine will increase body dose more rapidly, however this is not that significant which basically makes it a waste of money.

 

Anyway, have been "on" creatine for like 3 years now, except for holiday. There is no reason to stop anyway...

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