Creatine The real info?!
Question: Hi, I'm 18. I need some help on taking this supplment. I know to use it every time I workout and only. I know I need lots of water I'd say 8-10 cups a day is fine. I use it and wait 30 mins before workouts and take whey protein after. The ''loading phase'' is a rip off everyone has told me it's not necessary.
I use it for a week then I get off of the product for a week, then back on another week again, etc.
Here's my promble. I don't no how many grams I need per day? 5 grams per serving. I weigh 210lbs. How many grams do I need each day?
Answers: Hi, I'm 18. I need some help on taking this supplment. I know to use it every time I workout and only. I know I need lots of water I'd say 8-10 cups a day is fine. I use it and wait 30 mins before workouts and take whey protein after. The ''loading phase'' is a rip off everyone has told me it's not necessary.
I use it for a week then I get off of the product for a week, then back on another week again, etc.
Here's my promble. I don't no how many grams I need per day? 5 grams per serving. I weigh 210lbs. How many grams do I need each day?
5 grams per day bro
The simple answer to your question is 5grams a day. Most studies have found that your body can only take in about 5 grams a day on a regular basis, and most published cycles are based around the 5 gram a day intake.
Now on to the other things to consider. First off, you should probably get yourself on a more calculated cycle for your use of Creatine. The most widely accepted cycle is 6 weeks using creatine, and then 2-4 weeks off. This lets your body produce it's own creatine and keeps it from hindering its own creatine production. Even on days that you don't lift, you should mix a few grams of creatine in with a glass of water or a sports drink, just to keep your creatine levels up.
Secondly is your water intake. Creatine needs the user to be very well hydrated for it to be effectively transported to the muscles. If you mean you are drinking 8-10 glasses of water a day, you should be okay. However, if you actually mean cups (8 oz) you need to up your H2O intake to about 120oz (15 cups) a day. And probably more when you are actually lifting. On this note, creatine needs insulin in order for it to be transported in the blood. In order for you to spike your insulin levels in your blood, you should drink a juice or sports drink when you take your creatine. The simple carb intake will up your levels of insulin and get your creatine where it's needed. Stay away from sodas, though.
Lastly, you can try splitting up your creatine intake. A lot of people like to take half of their creatine before their workouts, like you do, and the other half after they finish. The thought behind this is right before you give your body a little bit of fuel to run off of, and right after, you help rebuild your creatine stores in your muscles. If your method is working satisfactorily for you, though, you should stick to it.
If you have any further questions, you may message me directly.