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creatine dosage question

Supplements discussion on creatine dosage question, within the Bodybuilding Forum; for the last 2 days ive been taking about 10 grams per serving of creatine monohydrate i weight 200 pounds. ...


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Old 04-22-2005, 07:19 PM   #1
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Default creatine dosage question

for the last 2 days ive been taking about 10 grams per serving of creatine monohydrate i weight 200 pounds. my problem is whenever i take the creatine i feel like shit. i take the creatine with a protein shake. does anyone think that the dosage is to high and i should lower it, or that the protien shake and the creatine may not mix well in my body even though im pretty sure a few people here mix the same things together and have no problems with it. thanks for your help
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Old 04-22-2005, 07:39 PM   #2
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Quote:
Originally Posted by verbatimreturned
for the last 2 days ive been taking about 10 grams per serving of creatine monohydrate i weight 200 pounds. my problem is whenever i take the creatine i feel like shit. i take the creatine with a protein shake. does anyone think that the dosage is to high and i should lower it, or that the protien shake and the creatine may not mix well in my body even though im pretty sure a few people here mix the same things together and have no problems with it. thanks for your help

Hey Verb,

I know that some guys mix their creatine with their protein drink, but I never do. I do not like the way it mixes at all, and I also take them at seperate times during the day. I think some people mix it with their protein because it's one last drink to mix (as you know, it can get rather monotonous mixing 8 or 9 drinks a day). I think the other reason might be because creatine can be hard on some peoples stomaches. You may just be one of those people. I'll tell you how I mix mine. You may want to give it a try and see if it helps.

I mix anywhere from 6-8 grams of creatine (I weight around 235 lbs and I don't take 10 grams at a dose. For a 200 lbs guy just using it for the first time, I'd be really suprised if you needed more than 5 or 6. That could be what is irritating you). I mix my creatine with one of the following mixes:

Dose of creatine with 50 grams of dextrose, plus 12 ounces of water, plus something for flavoring, like Crystal light (because it has no sugar or carbs).

Or, I mix my creatine with 25 grams of dextrose, plus a nearly full bottle of Fruitopia. I just drink a big gulp out of the bottle of Fruitopia, and then mix in my creatine (I bought a little funnel to avoid any spillage), mix in my dextrose, put the lid back on and shake the shit out of the bottle. I keep the Fruitopia bottles afterwards, because I can reuse them with method 1, for mixing. They make great mixing shakers. Also, I've said this a few times, and I don't know if anybody else has tried it, but creatine disolves AWESOMELY in Fruitopia. Seriously, give it a try if you don't believe me.

Hope that helps,

Sincerly Raven, the President and CEO of the Fruitopia Corporation

(kidding! it really does work though)
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Old 04-22-2005, 08:33 PM   #3
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I was told by my workout bud that if you take creatine right after working out abs then it messes with your stomach quite a bit. Well anyways, I took creatine right after doing abs Thursday and all day today my stomach has felt like arse. Not sure if that was the reason, but hmm.

I don't think 10g is too much though for sure. I am taking 15g a day about right now. In another week or so I will probably just be taking 10 (5before 5 after my workout). I absolutely am loving the way creatine is making me feel. My body is still basically swollen, everythings so hard. When I workout whether it's mental or not, i feel like i can get that extra one in sometimes caus of it. Right now I am taking it right in the morning, and before/after workouts.

I guess everyones body is different, if you feel creatine makes you feel the way you are now because of it, i would probably stop taking it and see if you begin feeling better?

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Old 04-22-2005, 09:23 PM   #4
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Thumbs down Clarification

Quote:
Originally Posted by mojoclemson
I was told by my workout bud that if you take creatine right after working out abs then it messes with your stomach quite a bit. Well anyways, I took creatine right after doing abs Thursday and all day today my stomach has felt like arse. Not sure if that was the reason, but hmm.

I don't think 10g is too much though for sure. I am taking 15g a day about right now. In another week or so I will probably just be taking 10 (5before 5 after my workout). I absolutely am loving the way creatine is making me feel. My body is still basically swollen, everythings so hard. When I workout whether it's mental or not, i feel like i can get that extra one in sometimes caus of it. Right now I am taking it right in the morning, and before/after workouts.

I guess everyones body is different, if you feel creatine makes you feel the way you are now because of it, i would probably stop taking it and see if you begin feeling better?
Mojo, this dude is taking 10 grams per serving, not 10 grams per day. He's 200 lbs, and I think he's taking too much per serving. It sounds like you are taking 5 grams per serving.
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Old 04-22-2005, 09:37 PM   #5
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quite true boxing raven. guess i didnt read it correctly, im tired as can be.

i take my creatine by shoving it in my mouth, and drinking some water to wash it down by the way.
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Old 04-22-2005, 10:09 PM   #6
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Talking ......not sure....

Are you serious? I'm not even sure how to respond to that. You shove creatine in your mouth and then wash it down with water? That has to be about the second least effective way to take Creatine as a supplement, and the first requires the use of vaseline and a leaf blower.
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Old 04-23-2005, 04:36 AM   #7
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Quote:
Originally Posted by Boxing Raven
Are you serious? I'm not even sure how to respond to that. You shove creatine in your mouth and then wash it down with water? That has to be about the second least effective way to take Creatine as a supplement, and the first requires the use of vaseline and a leaf blower.
Not true. He got 50% of it right, but yes it's still an 'F'. Spooning creatine into your mouth ensures you ingest the whole amount. You usually lose some creatine at the bottom of your shaker. Mojo, use a glass of grape juice to wash it down instead. It has the 50 grams of sugar so it'll be better for transport than water.
From what I just read, it sounds like he's taking one 10 gram serving per day, which is fine. It is recommended to take 10 grams when at 200 lbs. I'm 250 and take 15 with no problems. Granted I break up my servings, but most products besides regular creatine mono come in 10 gram increments with directions to take 1 serving (10 grams) after workout.

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Old 04-23-2005, 05:39 AM   #8
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well then glad to hear that. before workouts i do mix it with gatorade mix and shove it in my mouth that way so i guess that wasnt as much of a problem. but i will begin taking it with grapjuice, thanks.
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Old 04-23-2005, 10:52 AM   #9
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Quote:
Originally Posted by verbatimreturned
for the last 2 days ive been taking about 10 grams per serving of creatine monohydrate i weight 200 pounds.
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.
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Old 04-23-2005, 11:12 AM   #10
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Losing creatine between my teeth, that's awesome! I forgot to add that I floss a half hour after ingestion
I actually got that from anabolic minds and a few other reputable websites. I spoon 5 grams in my mouth then swish a full glass of grape juice to wash it down.
As per the dosage: You should take the smallest amount that results in a positive gain. By this I mean that if you find that 5 grams work - that is what you should take. Taking 10 grams will not produce twice the effect. Remember what you are trying to do is saturate the muscles with creatine. You are looking to boost your levels by about 30% percent. Taking addition creatine once you have reached saturation is just a waste. Whatever you don't use is just excreted as the waste product - creatinine.
*For the average person 5-10 grams of creatine powder is the right amount. Weight really has nothing to do with it and shouldn't be a deciding factor. It has to do with how your body distributes/responds to certain amounts of creatine. His body might need 15 grams to reach full saturation, maybe only 5.
My suggestion is to lower the dosage to 5 grams postworkout and see where that leaves you after a week. If you don't feel it's enough, try 10. When he said "for the last 2 days", it sounds like he hasn't done a loading phase, which I definately stand behind. The more you tell us the better.
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