creatine dosage question

[Boxing Raven]

Flossing! lol

That's it dude, I gotta try it. I shouldn't be critical of a method until I've actually given it a shot. It's just about time for my next dose, so I'm going to go shove some down my pipe and I'll get back to y'all and let you know how it went down.

*gets out lots of dental floss in anticipation*

Rave'

[verbatimreturned]

Originally Posted by Boxing Raven

verbatim, would you clarify? Are you taking 10 grams of creatine per dosage, or 10 grams per day? Or, are you taking 10 grams in one dose and that's all for one day?

(I still do not think shoving creatine in your mouth is a very good way of taking it. You're going to lose just as much in your teeth and getting stuck along the way as you would in a bottle. I personally don't lose anything in my bottle, because i've got a terrific mix down pat that disolves all of it. I also swish a little extra water in afterwards to make sure I get any residue. Also, if you are using an micronized version of creatine, it should mix almost instantly, without any residue. I guess if you guys are just tossing it down your gullets and it's working, then go for it! I just can't see that being as effective.)

I also think that 10 grams is too much per serving for a guy his size. Hell I don't need that much and I'm 235 (I've just come down from almost 265). Then again, to each their own, and everybody's body is different.

I'm still interested in learning how different people are using it. Very intruiging.

yea you were all right 10 grams was way to much i reduced it down to 5 grams per serving and ive had no problems the thing is im tryin to load and not have to worrry about takin like 4 drinks a day. does anyone have an amount that they would recommend for me to load with (how many grams a day) i was going to go for 20 grams a day.

[Darkhorse]

20 is recommended. Take 5 grams four times a day. I would take 5 upon awakening, 5 preworkout, 5 postworkout, and 5 with your last meal of the day. This way you'll be consistant and spreadout.

[Darkhorse]

Originally Posted by Taurus

...Yes, and a 2-3 gram maintenance dose daily. ***Creatine should be avoided by people with pre-existing kidney disease or by people with disease such as diabetes that increase the risk for kidney dysfunction.*** In a minority of individuals, creatine use can cause muscle cramping, gastrointestinal pain, nausea and diarrhea with subsequent dehydration. During creatine supplementation, water intake should be no less than 64ozs.

Notes: As of 2000, the annual consumption of creatine in the US alone was estimated to exceed 4 million kilograms per year.

2-3 grams isn't effective. You're thinking of creatine ester ether. Remember that alot of creatine consumed turns into creatinine, rendering it useless. At least 5 grams should be consumed to feel an effect. Too add to what you said,
3. How does creatine work?

After being ingested, creatine is absorbed into the bloodstream, most likely by the amino acid transporter (3), and usually reaches a maximum plasma concentration in less than two hours (4). While blood levels are elevated, the creatine transporter (CreaT) actively transports creatine into skeletal muscle, cardiac muscle, and the brain (3). At this point, there are a variety of mechanisms by which creatine may exert its ergogenic effects.
Modulation of energy metabolism - Creatine operates as an energy and pH buffer during exercise. Creatine kinase catalyzes a reaction between free creatine and phosphor ions (from the breakdown of ATP to ADP), resulting in phosphocreatine (PCr), which is locked into the muscle cell due to its strong negative charge. The PCr can then react with ADP to form ATP during exercise, and during rest periods more PCr is generated. All of this equates to more energy during sets and faster recovery between sets (3).
Increased protein synthesis - Supplementing with creatine has been shown to increase intracellular water retention (5). Not only does this have the benefit of making the muscles appear larger, it may have an anabolic effect as well. Hyperhydration stimulates protein synthesis and inhibits protein breakdown, and cell volume has a correlation with catabolism in a variety of ailments (6). Numerous studies have confirmed that creatine supplementation prevents protein catabolism (3, 7). There is also evidence that creatine increases satellite cell mitotic activity (8).
Reduced oxidative stress - In addition to direct effects on energy metabolism and protein synthesis, creatine also has indirect effects on them because it protects against tissue damage, thus increasing the body's ability to regenerate ATP (3) and synthesize protein and protecting against a variety of other harms caused by exercise-induced oxidation. Creatine primarily protects against the peroxynitrite and superoxide free radicals (9).

4. What are some further benefits of creatine use?
Neuroprotection - Creatine is found in high concentrations in the brain, and is being explored in the treatment of a variety of neurodegenerative diseases. Creatine supplementation increases total creatine levels primarily in grey matter, white matter, the cerebellum, and the thalamus. Similar to its action in skeletal muscle, creatine operates through a variety of pathways in the brain, such as reducing oxidative stress and correcting mitochondrial dysfunction (3). A recent study on mice and rats showed creatine to provide a 36%-50% reduction in cortical damage caused by traumatic brain injury by improving mitochondrial function, decreasing reactive oxygen species, and maintaining ATP levels (10). This is a new area of research, so few human studies have been done on its neuroprotectant effects at this point. One study found that supplementation of creatine at 5 grams a day for 8 days decreased task-evoked mental fatigue and increased oxygen utilization in the brain (11).
Cardiac health - Since creatine is also found in high concentrations in the heart, its activity there has been studied as well. It protects the heart in a variety of ways, and has been shown to reduce the occurrence of arrhythmia (12), protect cardiac tissue from metabolic stress (13), and reduce plasma cholesterol and triglycerides (14).

5. Are there any side effects?

There are very few side effects associated with creatine use (3, 22). Gastrointestinal discomfort is experienced by some, but generally goes away when dosage is lowered. Weight gain is also a common side effect, however this is mostly water weight (from muscle cell volumization). There are two case reports in the literature of creatine exacerbating renal dysfunction, but multiple studies have shown it to have no impact on healthy individuals (3, 15, 21, 22). You should consult a doctor before using creatine if you have a kidney disorder.

[Boxing Raven]

Very informative post 0311. Thanks.

For the record, I tried ingesting the creatine by spooning it in to my mouth and then drinking my glucose/dextrose drink mixture and I found the following:

1. It wasn't as disguisting as I had figured it would be.

2. It washed down fine (although a little did get stuck in my teeth, like I thought it would)

3. It was at least as effective as taking it my regular way.

4. It appears to me that it's absolutely fine to take creatine this way (although I would not recommend just taking it with water, because you are losing the benefit of a dextrose/glucose transporter as an aid).

5. I will probably still continue to take it the way I normally prepare it, just because I have it down to a perfection, and I have never had any problem with losing any creatine in the type of mixer I use.

6. You should never knock the method another person uses, just because the way you do it working. It is highly possible for multiple methods to work, and some may be better for others than they are for yourself.

Thanks for the tip guys.


Rave'

[Dr X]

I was a spoon fed creatine baby.
I always thot doing it this way was normal.
Anyway I have never heard of anyone ever having side effects from creatine. I use it year around for years and the only time I don't use creatine is if I accidently run out and wasn't paying attention. 10gms a day baby is all you need.

[Boxing Raven]

Originally Posted by Dr X

I was a spoon fed creatine baby.
I always thot doing it this way was normal.
Anyway I have never heard of anyone ever having side effects from creatine.

Disclaimer: That avatar is an actual picture of Dr X. Before using creatine every day for years, he looked like Brad Pitt.

[Darkhorse]

Originally Posted by TAURUS

Good work 0311....Im glad I didnt have to type all that out. I agree if you are a healthy individual, there should be no side-effects.

Yeah right, I cut and pasted it. I'd never write up ALL that. :eek:

[Darkhorse]

Damn TAURUS! You sure are the postwhore today! You must've posted about 50 posts today. :eek:

[Crimson X]

Kind Sirs what if i can only take 2.8 grams of creatine during my workout days??? since ive read that less than 3 g isnt enough... will i be wasting money will the 2.8 grams of creatine i take during my workout days be a total waste??? will i not gain anything???