Creatine - loading and saturation different?
I've earlier made a post on this forum that I wanted to load.
But now when I've started, I'm facing problems. I'm using ON's creatine monohydrate. For the past three days, I've been taking two 5g doses a day (total 10mg daily), I know that's less than what is needed for loading, but I thought I'd do it gently. From the second day onwards, I've been facing mild stomach problems; its a bit of pain and it feels like the stomach is constantly churning. This starts from the time I take the dose to about two hours; it doesn't continue throughout the day.
Now from what I understand, you can either take large doses for five days and saturate yourself, or take 5g for a month and achieve the same saturation. But does it mean that even if you don't load and take only 5g daily for a month, at the end of the month when you are saturated, you will still have these problems, or are these limited only to the overdosed loading phase?
Second, I'm drinking a lot of water, and pissing at least once every hour, when earlier it was once every two to three hours. (Its about 30 degrees where I live.) When you're on creatine, you have to drink a lot of water, but does it mean all through, or only the loading phase? I have no problem drinking more water and pissing more, but I'm afraid the kidneys will start squealing from the overwork.
Umm... how many times do you guys piss?
I think you're over-thinking it.
Personally, I take 5g every day. No loading. I don't think you really need to drink a lot of water all day when taking creating but you're supposed to take your creating with a lot of water (at the time of consumption) to ease absorption and avoid the stomach pain.
I don't think drinking water is going to tax your kidneys, really. They aren't really filtering anything since it's just pure water. If you are a healthy person then you would have to drink A LOT of water before anything would actually get damaged, IMO.
So, if I were you I would take 5g once a day with quite a bit of water and otherwise I think your water intake should be normal.
I think it depends if you plan on cycling off. if not then just take the 5grams and leave it alone.
Take 3-5g on workout days only. No loading, no taking it every day, no cycling off. I've tried it all and 3-5g only on WO days works just like the other methods.
Just take 5 mgs a day. It will take you a little longer to get saturated that way but it's more cost-effective. There's no need to cylce off creatine. Then you won't have to worry about drinking all this water and running to the bathroom every five minutes.
Gotta agree. If you are doing mono hydrate then 5 grams is all you need. However, I am a creatine fiend. I take 5g pre and 5g post workout. I only take creatine on training days. This has been successful for me over the last few months.
Take it every day. EVEN non workout days. If the objective is to keep the creatine levels elevated in your system, it makes absolutely no sense to go off of it on your non workout days. Unless you are trying to save money.. There is no need to cycle off and no need to preload. And, unless you are buying expensive flavored creatine (I wont mention names) which is usually loaded with sugar and over priced, it's really not all the expensive anyway. If you are buying that fruity crap that has a ton of sugar in it, STOP! you're just getting ripped off.
As for taking double doses on workout days.. If it works for you I say go for it. Like I said, it's not like it's expensive.
I ONLY USE 10 GRAM OF CREATINE MONOHYDRATE POWDER A DAY WITHOUT LOADING PHASE.
I TAKE 5GRAMS BEFORE WORKOUT AND FOLLOW WITH 5 GRAMS AGAIN AFTER WORKOUT. FOR BEST ABSORPTION ALWAYS TAKE IT WITH FRUIT JUICE (ex : apple juice)
I do think that a loading time of a few days will help a little but will have the same result after two weeks of 5 grams a day (consume after workout)
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