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Does anyone do this or only on workout days? My old trainer used to recommend it every day because it builds up in your system, but I wanted to get some input from y'all. I'm having a hard time remembering lately when it isn't a workout day.
I do 5g a day, everyday, whether I work out or not. I usually only do Leucine on workout days, but not sure if that's necessary either. Plus, it tastes gross in just water.Sent from my iPad using Tapatalk
How much are y'all taking? I read the article here but it kinda confused me. I've been doing 5g.
What are you confused about? Taking that much or during the week?For me I'm roughly 185lbs so I would take at least 28g of creatine per day, about 196g a week. Having creatine split up is fine. You can take that much in a PWO Shake or with carbs. Even during the ULC day is fine, no problems there.
How much are y'all taking? I read the article here but it kinda confused me. I've been doing 5g.
What are you confused about? Taking that much or during the week?For me I'm roughly 185lbs so I would take at least 28g of creatine per day, about 196g a week. Having creatine split up is fine. You can take that much in a PWO Shake or with carbs. Even during the ULC day is fine, no problems there.
Confused because (and maybe I misread) but I thought Kiefer's article said to take 20g a day? I guess I've got mixed messages coming from him, my trainer and then a guy on FB who says he and his wife do 5g pre and post workout and also an extra 5g at night...and "CBL page 167 suggests 5g with each meal every day up to 60g a day."So what is the right way? Based on weight?I trust you and a few others here. 🙂
How much are y'all taking? I read the article here but it kinda confused me. I've been doing 5g.
What are you confused about? Taking that much or during the week?For me I'm roughly 185lbs so I would take at least 28g of creatine per day, about 196g a week. Having creatine split up is fine. You can take that much in a PWO Shake or with carbs. Even during the ULC day is fine, no problems there.
Confused because (and maybe I misread) but I thought Kiefer's article said to take 20g a day? I guess I've got mixed messages coming from him, my trainer and then a guy on FB who says he and his wife do 5g pre and post workout and also an extra 5g at night...and "CBL page 167 suggests 5g with each meal every day up to 60g a day."So what is the right way? Based on weight?I trust you and a few others here. 🙂
Yes, based upon weight. The dose from the article is pounds*15. Some people are different, or don't know what is prescribed. The part of the article about 20g a day was talking about the study if I recall correctly. You can take 5g with each meal if you don't feel comfortable taking it all at once. It is beneficial to take it PWO and with carbs. Now with CNS, a PWO Shake is good, and even with meals is just as good.
How much are y'all taking? I read the article here but it kinda confused me. I've been doing 5g.
What are you confused about? Taking that much or during the week?For me I'm roughly 185lbs so I would take at least 28g of creatine per day, about 196g a week. Having creatine split up is fine. You can take that much in a PWO Shake or with carbs. Even during the ULC day is fine, no problems there.
Confused because (and maybe I misread) but I thought Kiefer's article said to take 20g a day? I guess I've got mixed messages coming from him, my trainer and then a guy on FB who says he and his wife do 5g pre and post workout and also an extra 5g at night...and "CBL page 167 suggests 5g with each meal every day up to 60g a day."So what is the right way? Based on weight?I trust you and a few others here. 🙂
Yes, based upon weight. The dose from the article is pounds*15. Some people are different, or don't know what is prescribed. The part of the article about 20g a day was talking about the study if I recall correctly. You can take 5g with each meal if you don't feel comfortable taking it all at once. It is beneficial to take it PWO and with carbs. Now with CNS, a PWO Shake is good, and even with meals is just as good.
okay, I'll start on that tomorrow. Did you have to gradually up the amount over time or did you just jump right in with BW*15 spread over the day? Did you feel like you retained water or anything?
How much are y'all taking? I read the article here but it kinda confused me. I've been doing 5g.
What are you confused about? Taking that much or during the week?For me I'm roughly 185lbs so I would take at least 28g of creatine per day, about 196g a week. Having creatine split up is fine. You can take that much in a PWO Shake or with carbs. Even during the ULC day is fine, no problems there.
Confused because (and maybe I misread) but I thought Kiefer's article said to take 20g a day? I guess I've got mixed messages coming from him, my trainer and then a guy on FB who says he and his wife do 5g pre and post workout and also an extra 5g at night...and "CBL page 167 suggests 5g with each meal every day up to 60g a day."So what is the right way? Based on weight?I trust you and a few others here. 🙂
Yes, based upon weight. The dose from the article is pounds*15. Some people are different, or don't know what is prescribed. The part of the article about 20g a day was talking about the study if I recall correctly. You can take 5g with each meal if you don't feel comfortable taking it all at once. It is beneficial to take it PWO and with carbs. Now with CNS, a PWO Shake is good, and even with meals is just as good.
okay, I'll start on that tomorrow. Did you have to gradually up the amount over time or did you just jump right in with BW*15 spread over the day? Did you feel like you retained water or anything?
For me I did spread it out during the evening with my carbs, as well as in the PWO Shake. At first, the scale showed an increase of weight, due to having glycogen full as well as the creatine retaining water. It'll be better over time. Now for CNS, or the ULC days, I don't believe it will hurt to spread it out amongst the meals.
How much are y'all taking? I read the article here but it kinda confused me. I've been doing 5g.
What are you confused about? Taking that much or during the week?For me I'm roughly 185lbs so I would take at least 28g of creatine per day, about 196g a week. Having creatine split up is fine. You can take that much in a PWO Shake or with carbs. Even during the ULC day is fine, no problems there.
Confused because (and maybe I misread) but I thought Kiefer's article said to take 20g a day? I guess I've got mixed messages coming from him, my trainer and then a guy on FB who says he and his wife do 5g pre and post workout and also an extra 5g at night...and "CBL page 167 suggests 5g with each meal every day up to 60g a day."So what is the right way? Based on weight?I trust you and a few others here. 🙂
Yes, based upon weight. The dose from the article is pounds*15. Some people are different, or don't know what is prescribed. The part of the article about 20g a day was talking about the study if I recall correctly. You can take 5g with each meal if you don't feel comfortable taking it all at once. It is beneficial to take it PWO and with carbs. Now with CNS, a PWO Shake is good, and even with meals is just as good.
okay, I'll start on that tomorrow. Did you have to gradually up the amount over time or did you just jump right in with BW*15 spread over the day? Did you feel like you retained water or anything?
For me I did spread it out during the evening with my carbs, as well as in the PWO Shake. At first, the scale showed an increase of weight, due to having glycogen full as well as the creatine retaining water. It'll be better over time. Now for CNS, or the ULC days, I don't believe it will hurt to spread it out amongst the meals.
Thanks, I'll start upping it tomorrow throughout the day (and in PWO shake). You know I think that was the reason for my big 2.6# loss 2 weeks ago...I had stopped taking it during the week where I only did that one big long workout, then when I started back last week with more frequent workouts and PWO with creatine, I gained that back.
All due to water holding/retention. Creatine will do that, and to some folks they'll think they're bloated or they messed the backload up.
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