creatine supplementation & exercise

[steve1]

micro loading sounds interesting but will it get used when the body is in a relaxed state or will it just pass through and out the other end

[Cookie]

micro loading sounds interesting but will it get used when the body is in a relaxed state or will it just pass through and out the other end

My own thinking is if you micro load with it then it is along similar lines to eating a food source high in it especially if you have it with or after a meal.

My last time was with PHDs Creatine and I followed the directions on the tub which were (from memory) a week of loading every day 5g, then after it was 5g every other day. took it with water on non-training days and with my post WO shake on training days.

Try using the system outlined in the article of 0.3grms per kg bodyweight I think it was & see if the 5grms you were using was not sufficient enough for you.

Just see if the maths work out right.

[Scott]

mightve been on 10g per day, its in my journal somewhere..... that article seems to be advocating big amounts, Id be on 24g per day (unless I pressed the wrong buttons on the calculator) kinda costly.

[Cookie]

mightve been on 10g per day, its in my journal somewhere..... that article seems to be advocating big amounts, Id be on 24g per day (unless I pressed the wrong buttons on the calculator) kinda costly.

24grms is correct

So at the articles dosage:

24x3 days = 72grms

Regular supplement companies dosage:

25x5 days = 125grms

Cheaper to do what the scientists say

[Scott]

24grms is correct

So at the articles dosage:

24x3 days = 72grms

Regular supplement companies dosage:

25x5 days = 125grms

Cheaper to do what the scientists say

doesnt that article say 0.3x BW for 5-7 days though? PHD say (for 0ver 75k weight) 10g for 7 days...
article = 7 day - 168g , PHD = 7 day - 70g.
The article does muddy it a bit though by saying the load phase may only need to be 2-3 days depending on this or that.... tbh I dont understand what it is really saying in its description of what needs to be happening for a shorter loading phase.
potentially if you met the conditions for the shorter loading phase you could load for 3 days @ 72 grams then cut down to 3-5 thereafter (21g per week / 35g per week)
PHD - 1 week load - 70 g the every other day take 10g (whats that about 30 - 40g per week thereafter)

not much difference.

[Cookie]

doesnt that article say 0.3x BW for 5-7 days though? PHD say (for 0ver 75k weight) 10g for 7 days...
article = 7 day - 168g , PHD = 7 day - 70g.
The article does muddy it a bit though by saying the load phase may only need to be 2-3 days depending on this or that.... tbh I dont understand what it is really saying in its description of what needs to be happening for a shorter loading phase.
potentially if you met the conditions for the shorter loading phase you could load for 3 days @ 72 grams then cut down to 3-5 thereafter (21g per week / 35g per week)
PHD - 1 week load - 70 g the every other day take 10g (whats that about 30 - 40g per week thereafter)

not much difference.

If it was me doing it I would have gone with 3 days loading then 3grms per day.

TBH the PHD & most other supplement companies are *glossing* with the numbers to the top range for loading if you go with the article at least it *gives* a proper set of numbers for each individual to work from.

Time to up my creatine & see what becomes

[Scott]

Theres far too much 'marketing' from supplement companies, no question. It will be intersting to see how different the recommended dosage would be for you between the article and the money men.
How much creatine would you be taking if you used that article as a guidleline? (loading then weekly)

[Cookie]

Theres far too much 'marketing' from supplement companies, no question. It will be intersting to see how different the recommended dosage would be for you between the article and the money men.
How much creatine would you be taking if you used that article as a guidleline? (loading then weekly)

If I under play it to be fat free then 18 grms per day to load

[Al]

tsp a day.

[Scott]

If I under play it to be fat free then 18 grms per day to load

18g for 3 days then 3g per day thereafter?

tsp a day.

Thats probably about the most common doseage for a guy under 80k I would say. Al, I take you dont bother with loading or the 'every second day' malarky?

[Cookie]

[quote="Scott18g for 3 days then 3g per day thereafter? [/quote]

About that yeah,

Will have a few days at a much more aggressive dosage than normal & see how I feel

[Scott]

going by that you will be using double what phd recommend for your first week then roughly the same per week after that.

Will have a few days at a much more aggressive dosage than normal & see how I feel

I prefer the sound of that though!

Dosage for adult male : Agrresive