Hey guys ive decided to take creatine. I am going to get two bottle of weider creatine capsuls 150 count. Those are the ones i am getting no i am not getting them from that website. How many should i take each day for my loading phase and for how long? Thank You and i hope to be hearing from you guys.
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Creatine loading Phase
- Thread starter marko161213
- Start date
Never mind i got metrx creatine powder 100% monohydrate 80 serving for 11 bucks do i am goin got load as of tommorow should i take all 15 grams tommorow at once or through out the day they say one teaspoon is 5g. Please help thank you.
Loading phase is not needed, but it speeds up the saturation of creatine in your muscle. 15 grams a day is good.
take 2-4 servings, 5g each, per day if you really wanna load.
remember, Creatine isn't magic stuff, even when its working its only a slight increase in endurance during lifting.
in other words it has an indirect effect on muscle gain. If you don't load, you'll still get saturated in about 21 days, and its a lot easier on your stomach.
if you do load, I'd up your water intake another quarter gallon a day to offset the creatine.
remember, Creatine isn't magic stuff, even when its working its only a slight increase in endurance during lifting.
in other words it has an indirect effect on muscle gain. If you don't load, you'll still get saturated in about 21 days, and its a lot easier on your stomach.
if you do load, I'd up your water intake another quarter gallon a day to offset the creatine.
yes, creatine over glutamine. if you read pubmed articles, you'll see that glutamine doesn't really help us like the supp. makers claim.
its largely unused and just passes through you. creatine monohydrate (and ethyl ester) have been proven to improve muscle contraction endurance, which can lead to better gains.
its largely unused and just passes through you. creatine monohydrate (and ethyl ester) have been proven to improve muscle contraction endurance, which can lead to better gains.
After doing a good amount of research on creatine i finally picked one up about a month ago. Its a creatine esthyl ester and it took me about 3 weeks until i felt any improvment(going on my 5th week now). But it really does help a lot, i was really suprised. It really gives your body that extra endurance to add higher reps in your work outs and i started pushing more weight. Im now sore after every work out where before i really was just getting a little stiff but not really sore. I didnt want to take the creatine monohydrate because of the water retension deal and this stuff is really a good alternative. I take a little over the recomended dosage just because thats what the guy at the store recomended and its still not that much(2000mg per serving/2 servings a day), but i didnt load it or anything. Heres a link to which one exactly im talking about, its not cheap but it seems to work pretty good.
Apologies for the hijack, but................
Im currently taking glutamine, but im considering switching to creatine. Would anybody recommend one over the other?
If you can take them both. They work differently. With Creatine you do notice and feel results, with Glutamine it's more like a behind the scenes kind of supplement. Glutamine is excellent for recovering.
To correctly load creatine this is exactly what you do. To calculate your creatine dose, you must first know your weight in kilograms. To convert you weight in pounds to kilograms,simply divide your weight in pounds by 2.2 . For example, a 154 pound person would weigh 70 kilograms; 154 / 2.2 = 70.
To calculate your loading dose, simply multiply your weight in kilograms by 0.3. For example, a 70 kilogram person would take 21 grams of creatine per day during the loading phase; 0.3 x 70 = 21.
This person would then load 21 grams of creatine for a period of five to seven days depending on their preference. They would also split the dosage up throughout the day into six 3.5 gram servings. 21 / 6 = 3.5 Grams. It is important to make sure that you take your creatine two hours before your workout during the loading phase regardless of what serving of the day you are on. After the Loading Phase then it is upkeep so all you have to do is load for Five to Seven days and then follow the instructions on the bottle or creatine. For the best creatine and all other bodybuilding products check out nutrabio dot com. I hope this helps. Eric
To calculate your loading dose, simply multiply your weight in kilograms by 0.3. For example, a 70 kilogram person would take 21 grams of creatine per day during the loading phase; 0.3 x 70 = 21.
This person would then load 21 grams of creatine for a period of five to seven days depending on their preference. They would also split the dosage up throughout the day into six 3.5 gram servings. 21 / 6 = 3.5 Grams. It is important to make sure that you take your creatine two hours before your workout during the loading phase regardless of what serving of the day you are on. After the Loading Phase then it is upkeep so all you have to do is load for Five to Seven days and then follow the instructions on the bottle or creatine. For the best creatine and all other bodybuilding products check out nutrabio dot com. I hope this helps. Eric
One is not over the other.
Creatine and Glutamine are not even in the same category though they are both amino acids there are great differences in purpose. Creatine is a nitrogenous organic acid that occurs naturally and helps to supply energy to muscle and nerve cells. That is why we use it to boost our lifts. L-Glutamine is also completely essential. It is the most abundant amino acid in the blood stream, especially the skeletal muscles. The body will convert glutamine to glucose and use it as a source of energy like it would a carbohydrate. L-Glutamine is also important to prevent muscle tissue breakdown which will slow your gains and even worse deplete your gains. It also acts as brain fuel, has been used to treat depression, alcoholism, and to reduce the craving for sweets. It acts as a nitrogen shuttle and also improves the barrier of the skin and immune system. L-Glutamin or Glutamine is essential when bodybuilding. The best way to use L-Glutamine is to mix it with your Whey Protein immediately following your workout.
(Example) Take your Creatine like you normally would throughout the day. Supplement your Whey Protein as much as you would like to get the proper amount of daily protein. Immediately following your workout mix the L-Glutamine with the Whey Protein and drink it. Then before bedtime, use the L-Glutamine and Whey Protein mix again also taking a ZMA for restful sleep and higher testosterone levels.
Apologies for the hijack, but................
Im currently taking glutamine, but im considering switching to creatine. Would anybody recommend one over the other?
Creatine and Glutamine are not even in the same category though they are both amino acids there are great differences in purpose. Creatine is a nitrogenous organic acid that occurs naturally and helps to supply energy to muscle and nerve cells. That is why we use it to boost our lifts. L-Glutamine is also completely essential. It is the most abundant amino acid in the blood stream, especially the skeletal muscles. The body will convert glutamine to glucose and use it as a source of energy like it would a carbohydrate. L-Glutamine is also important to prevent muscle tissue breakdown which will slow your gains and even worse deplete your gains. It also acts as brain fuel, has been used to treat depression, alcoholism, and to reduce the craving for sweets. It acts as a nitrogen shuttle and also improves the barrier of the skin and immune system. L-Glutamin or Glutamine is essential when bodybuilding. The best way to use L-Glutamine is to mix it with your Whey Protein immediately following your workout.
(Example) Take your Creatine like you normally would throughout the day. Supplement your Whey Protein as much as you would like to get the proper amount of daily protein. Immediately following your workout mix the L-Glutamine with the Whey Protein and drink it. Then before bedtime, use the L-Glutamine and Whey Protein mix again also taking a ZMA for restful sleep and higher testosterone levels.
You have no idea what you are talking about.
You have no idea what you are talking about.
yes, creatine over glutamine. if you read pubmed articles, you'll see that glutamine doesn't really help us like the supp. makers claim.
its largely unused and just passes through you. creatine monohydrate (and ethyl ester) have been proven to improve muscle contraction endurance, which can lead to better gains.
You have no idea what you are talking about.
To correctly load creatine this is exactly what you do. To calculate your creatine dose, you must first know your weight in kilograms. To convert you weight in pounds to kilograms,simply divide your weight in pounds by 2.2 . For example, a 154 pound person would weigh 70 kilograms; 154 / 2.2 = 70.
To calculate your loading dose, simply multiply your weight in kilograms by 0.3. For example, a 70 kilogram person would take 21 grams of creatine per day during the loading phase; 0.3 x 70 = 21.
This person would then load 21 grams of creatine for a period of five to seven days depending on their preference. They would also split the dosage up throughout the day into six 3.5 gram servings. 21 / 6 = 3.5 Grams. It is important to make sure that you take your creatine two hours before your workout during the loading phase regardless of what serving of the day you are on. After the Loading Phase then it is upkeep so all you have to do is load for Five to Seven days and then follow the instructions on the bottle or creatine. For the best creatine and all other bodybuilding products check out nutrabio dot com. I hope this helps. Eric
Just to clarify, the research articles that i read use this formula to begin a loading phase recommend multiplying your your LBM in kilograms (not total body weight) by .3 to figure out how much creatine to take. Not that i have even used ceatine yet, but i have read a lot of reasearch and 21 grams for a 154 lb person seems like you are wasting alot of creatine.
Nice of you to answer me Eric, but since that was 9 months ago, im actually embarressed to have asked that question now.
Obviously Creatine and Glutamine are totally different, i knew this. I think the point i was trying to make was, which would one rather take if they had a choice of only one of the 2. (since my budget back then was tight).
Obviously Creatine and Glutamine are totally different, i knew this. I think the point i was trying to make was, which would one rather take if they had a choice of only one of the 2. (since my budget back then was tight).
...
Oh excellent. Reread my article and you will see that we agree that you multiply your weight in kilograms by 0.3 or .3 . Eric
Just to clarify, the research articles that i read use this formula to begin a loading phase recommend multiplying your your LBM in kilograms (not total body weight) by .3 to figure out how much creatine to take. Not that i have even used ceatine yet, but i have read a lot of reasearch and 21 grams for a 154 lb person seems like you are wasting alot of creatine.
Oh excellent. Reread my article and you will see that we agree that you multiply your weight in kilograms by 0.3 or .3 . Eric
We all ask ignorant questions. I have done it too. Eric
Oh excellent. Reread my article and you will see that we agree that you multiply your weight in kilograms by 0.3 or .3 . Eric
I mean, take your BF% multiply that by your weight, then subtract your "fat weight" from your actual, then multiply by .3
For instance: If you weigh 200lbs and your BF is 20%, your LBM is 160lbs or approx 73 kilos, multiply that by .3 and get approx 22 grams of creatine during your load phase
Hey BTW you can't add apples and oranges.Apologies for the hijack, but................
Im currently taking glutamine, but im considering switching to creatine. Would anybody recommend one over the other?
I dont know what type of creatine you are taking but stay away from plain monohydrate. That is what is causing your bloating [only 10-30% abosorbed] and the need for a loading period along with mass doses needed. Research newer Chelated formulas that require half the dose with 100% absorbtion. Also, make sure its in powder form no gells or pills. with powder its absorbed through the small intestines, everything else attempt to get absorbed through the stomach...bloating, gastrolintestinal problems etc.