Creatine Dosing Scheme

[AdamFiddler]

Can somebody here who is knowledgeable on creatine (mono) provide a good first-time dosing scheme for a 165 lb. male doing early AM fasted training?  By dosing scheme I just mean exact amount to take and timing.  If it makes a difference as to the creatine dosing, I plan to do a 12-week cycle of:Creatine MonoBeta-AlanineL-TyrosineThanks,Adam

[monsieurjkb]

Lol at 'cycle' and 'dosing'First, no need to cycle creatine.Second, just take 5-10 grams either each time you eat or take a post workout shake until you get the desired amount: anywhere from 5-60g. Some people take a lot, some just take a maintenance amount like 5-20g. Up to you. Experiment!As for Tyrosine, I find 1-2g first thing in the morning before any food does the trick. Food tends to lessen the effects for me anyway

[nickl413]

From a general health point of view, there is no reason to cycle creatine.  There are no known negative consequences of long term creatine supplementation.  However, there may be benifits to cycling.  Many lifters report decreased gains after a month or 2 of taking creatine.  Then a boost in gains after stoping for a couple weeks and restarting.  Ever heard of cycling for super-saturation?  I don't know how much validity this has but the theory goes like this:  Your body makes its own creatine.  When supplementation begins, creatine production is down regulated.  When creatine levels in the muscles reach a certain point, receptor sites are closed to more creatine.  About 2 weeks after supplementation is ended, receptor sites open and the body begins to produce creatine again but not enough to keep the muscles saturated at the supplemented level, however the level of creatine in the muscles is still very high.  With high levels of creatine in the muscles and receptor sites open, you hit them with another loading phase, and BAM  more creatine is allowed in the muscle than before cycling off.  At least thats the theory.  Anyway, there is no harm in staying on it nor is there harm in cycling.  In the end it comes down to personal choice.

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