ExRx.net

So I've decided to start using Creatine to see what kind of results I can get out of it (I've never used it before). I have a couple of questions for any of you who either use creatine or are more knowledgeable on the subject.

My own research has indicated that:

1) It is debatable whether or not you need a loading phase. If I were to Do What It Says On The Box then I would have a loading phase, but of course supplement manufacturers are going to want you to load, you intake 100g+ in the first week alone. Some research indicates it doesn't make much of a difference but there seems to be evidence (anecdotal or otherwise) of the benefits of loading.

2) There's a question of how much is sufficient to produce results. The stuff I bought recommends 20g/d for a week loading and 5g/d maintenance. I've read elsewhere that 20g/d for 5 days is sufficient for loading and 10g/d for maintenance. I even recall a schedule that called for 30g/d for 4 or 5 days loading and then 15/5g/d on off/on days.

3) Finally, how long should you use creatine for, i.e. what kind of schedule gives you best mileage and value for money. Most sources seem to recommend a 4-week cycle with 2-3 weeks off. I've see an 8 week cycle recommended and I've seen shorter cycles recommend with more frequent, although shorter, breaks. (The product I have makes no recommendation as to schedule/cycling.)

The short of it all is that the information out there is conflicting. Usually when that is the case I turn to the trusty ExRx fellowship for it's opinion.

Cheers

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Thanks TimD.

Thanks Kenny. I did think that it might be a case of seeing what works best for me and thus experimenting for a while. I guess the problem is that I don't really know what to look for in terms of results/differences. I think I might start by loading for 5 or so days with 20g/d and then take 10g/d (5g pre/post workout) during maintenance. I'll probably go 4 weeks on 2 weeks off to begin with and see how I'm travelling.

I want to believe that creatine is good for me after all of the good things that I've read about the substance but I found that there's no noticeable effect when using creatine monohydrate (1 month). My BW didn't increase either. I used 5g/day.

Oh and I don't eat 1kg/2lbs of red meat per day.

Some people just don't respond to creatine. Maybe it's that they don't drink enough water, drink too much coffee or not eat enough protein. Correcting those things may help with the creatine and it won't hurt anyway.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

Do people take creatine on non-workout days? I posted a question to Kenny on the thread in Diet & Nutrition, but he hasn't replied. And is pre-workout definitely superior to just a daily dose in the morning? It would be much easier for me to remember to take it in the morning. On work days that are also lifting days, it's hard to predict when I'm going to be done until I'm actually done. Sometimes I think I'm seeing the past patient, then there are 3 more and another hour's work.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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Thanks TimD.

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Thanks TimD.

A little bit better endurance, more creatine = more energy.


Loading is not required, you will eventually hit the ceiling as to how much creatine your muscles hold. It's a matter of how fast you want to get there.
Assuming your done with loading, 5g of micronized monohydrate post workout will suffice.

The effects never change so I don't believe it's required for you to stop. Creatine is vital for survival. The supposed issue with using non stop is your body stops producing it on its own. How true this is I'm not too sure.

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Vitamin Thread: http://exrx.net/forum/viewtopic.php?f=24&t=4360
Creatine FAQ: http://exrx.net/forum/viewtopic.php?f=17&t=7858

More energy I can definitely do with.

What's the deal with the caffeine conflict? Is it just that Creatine becomes less effective the more caffeine you consume? I suppose it doesn't really apply to me anyway since I don't drink coffee regularly (I very occasionally have some pre-workout) and I would only drink one can of caffeinated soft-drink a day, if at all. However, I am pretty big on tea which, apparently, has a fair amount of caffeine in it (depending on preparation, of course).

Substantial evidence doesn't exist for that to be conclusive. Continue to drink your tea as you normally would.

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Vitamin Thread: http://exrx.net/forum/viewtopic.php?f=24&t=4360
Creatine FAQ: http://exrx.net/forum/viewtopic.php?f=17&t=7858

Thanks, Kenny. Barr doesn't answer the question about non-workout days, so thanks.

Also the link you gave doesn't work. Try this one.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

The only point he really makes about timing is that there's no advantage to taking it before the workout. The advantage of taking it after the workout is for the free ride on the insulin spike. In my opinion, since it builds up in the body, it doesn't really matter if you take a small amount each day or double it up every second day, it will all get stored. You might as well do it in your post workout shake and you can take it less frequently and always in the presence of an insulin spike. If your habits are such that it's easier to remember it if it's a daily ritual, then do it that way. It probably make no difference.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

Doc, I take 5g a day, every day. On workout days, it's immediately post-workout. On non-workout days, it's whenever.

I'll take an extra 5g on days where I have two workouts, or if it's a nominally non-workout day that turns into a workout day.

I don't load, because I've tried loading and not loading, and it didn't seem to matter in the effects. I don't see a big response from creatine, but I figure it's a) cheap and b) has potentially many positive effects in and out of lifting, so I may as well. At the dosage I use, and by timing my buys around sales, I spend something like $30 a year on it. I figure it's worth it.

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Peter V. Dell'Orto
http://strength-basics.blogspot.com

Any good suggestions for a source? I'll need to buy 2 years' supply.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan