Creatine dosage and consuming.

[TeAnu]

Hi,

I've been reading the other threads about the forum and thought I should make a thread of my own to get a solid answer.

I started off taking 5g per day Creapure but didn't notice any effects, maybe it just doesn't do much for me. But my concern was maybe the size of me, I am 6ft 2 and around 95-100kg. I decided to up the amount to 5g pre-workout and then 10g postwork out. Now I am not sure if this is too much and how much I should take on non-training days.

Last question is regarding how I consume it. I have been drinking plenty of water, probably 2-3 empty robinsons orange squash bottles and water used with whey & bottle at gym. Now I have read different threads/articles about consuming with orange and citric acid liquid is bad, other say it doesn't make a difference due to the acid in our stomach being stronger. My concern is I have been taking it with orange squash which contains citric acid, could this be making the creapure useless and have little to no effect?

Thanks .

[robbo90]

One thing to bear in mind is that apparently 30% of people are non-respondants to creatine supplementation, which means there is a good chance you could be one of these people if it hasn't been working for you.

The dosages your are taking seem to be fine, i take 5g pre and post w/o and it has been working well. I have also taken it with orange juice and shakes like yourself and it has never seemed to be a problem, but it is always recommended that you take it with at leats 500ml of water, if not more.

Not everyone recommends it, but as it was my first time using creatine i also did a loading phase, where i was taking about 15-20g a day for one week. Since then i have been down to 10g a day. Could be worth a try upping the dose for a week and see how it goes, then bring it back down, but i'm sure others will disagree with this.

[Martin Brown]

One other thing to remember is it is not a wonder drug. Sadly it wont make you masisve in weeks - like nothing ever will.

It will give you an advantage though. Get everything right in regard training and diet and creatine will help you progress faster. There's no doubt about it.

Stick with around 3-5g pre workout then another 3-5g after.

Are you having anything else before / after a workout?

Martin

[TeAnu]

I am under no illusion that it's a wonder drug and I'm aware not everyone is responsive to it.

I have been taking 5g with 500ml water and bigger dosages with 100ml per g. Pre-workout I haven't been taking anything else, and postworkout I have been taking whey only. I might be adding some L-Glutamine and amino acids too.

I will keep training hard and keep my diet going well and see how it goes, thanks.