Loading with Creatine

[gymBum]

Originally Posted by stormn1187

From what I researched, the body will only absorb a certain amount of creatine anyway. So any extra you load up on is just going to get flushed from your body as waste.

Yes, this is what I have read too. As said earlier in the posts, normally an optimal amount is 5 grams per day. There have been people like nop that have had good benefits from more, not sure why.

I think a big part of the reason more is unnecessary is because your body ends up excreting a lot of it, so maybe some people can hold on to more. Of course as you go up and up, your body will retain less creatine for every gram you put in.

[Coug4482]

Originally Posted by gymBum

Yes, this is what I have read too. As said earlier in the posts, normally an optimal amount is 5 grams per day. There have been people like nop that have had good benefits from more, not sure why.

I think a big part of the reason more is unnecessary is because your body ends up excreting a lot of it, so maybe some people can hold on to more. Of course as you go up and up, your body will retain less creatine for every gram you put in.

so are you saying big guys will excrete more, so should we ingest more? I'm 280, and have never really used to many supps, a protein shake her and there, thats about it. Can you explain that b/c I don't understand?

[rucknmaul]

My gift to you,

Creatine provides an immediate boost in muscle power

by Dr. Paul Cribb Ph.D. CSCS.
AST Director of Research

Well-marketed supplement scams will always come and go but Micronized Creatine is one supplement that has stood the test of time simply because it virtually guarantees bodybuilders and other athletes with fantastic gains in strength, lean mass and performance. Most bodybuilders think of creatine as a supplement that aids recovery and enhances muscle gains over the duration of a training program. However, Micronized Creatine can also be used to provide an immediate boost performance. A recent study completed by researchers at Craighton University has shown that a simple loading phase (20grams/day) for 5 days resulted in a 20% boost in power.

Therefore, strength athletes may want to load up on creatine to maximize performance for a big workout or sports event. However, I believe bodybuilders can take this information one step further by utilizing creatine in a unique way to maximize gains. The strategy is called “Micronized Creatine cycling” and it’s absolutely the best way to use creatine. Read about it in the article Optimizing the Anabolic Effects of Micronized Creatine Parts 1 & 2.


source: AST Sports Science - Research Reviews