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23-01-2008, 06:18 PM
| #11 (permalink) |
| Join Date: Jan 2008 Location: UK Posts: 113 Rep Power:  |  Re: The 'Creatine Loading Phase' so no loading phase is needed? im just starting to take creatine and ive read the loading phase is a lie and isnt needed. So shall i just take my normal amount each day? btw, what is the daily amount i should take? the pack reccommends 5gs a day of powder but something tells me i only need half of that...? |
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24-01-2008, 11:42 AM
| #12 (permalink) |
| Administrator Muscle Chat Management  Join Date: Jun 2007 Location: Babylon Posts: 450 Rep Power: | Re: The 'Creatine Loading Phase' 5gs a day is fine If you look at other threads there is a reference by me to a study that founded ALL the creatine loading phase misconceptions. You dont need a loading phase. ______________________ Get an extra 5% off all products at www.mosn.co.uk Use code 'MC 110' when ordering www.performance-hypnosis.co.uk - believe in change www.uk-muscle.co.uk - more random posts from me |
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24-01-2008, 12:22 PM
| #13 (permalink) |
| Moderator Musclechat Icon  Join Date: Mar 2007 Location: Bulgaria. Posts: 2,754 Rep Power: | Re: The 'Creatine Loading Phase' A creatine loading phase followed by a maintenance phase has been shown to work, as has taking mega doses of creatine for myotube regeneration. It would be fair to stay that alot of the results of the creatine studies have been ignored by the supplement companies simply to get you to take more of their product in order for them to make more profit. ATP regeneration will quite happily occur in 3-5g doses, and a doses of that level should cause no side effects such as tummy upsets. Beef also contains approx 4% Creatine - so eat 1kg of beef and get 4g of creatine. So in short, 3-5g doses should see you right - with little or no sides as would be experienced during a loading phase. I currently take creatine as a supp on training days only - others prefer to stay on it for longer periods of time and then come of for a while. Creatine and Athletic Performance: An interview with Dr. Paul Greenhaff |
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24-01-2008, 07:23 PM
| #14 (permalink) |
| Join Date: Jan 2008 Location: UK Posts: 113 Rep Power: | Re: The 'Creatine Loading Phase' thanks. im gonna take 5grams of creatine pre-workouts only. how long before am i meant to take it. as ive seen 20 minutes on some sites but 3 hours on others :S never know what to believe... |
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25-01-2008, 09:14 PM
| #16 (permalink) |
| Sweat means effort!  Join Date: Jan 2008 Posts: 635 Rep Power: | Re: The 'Creatine Loading Phase' I never loaded on Creatine either,i just take Mono throughout the day with my protein,a scoop in some juice 30 mins before a workout and i take Ethyl Ester before bed.They always say you need to take more these companies because they're money grabbing pigs.Take what you feel works for you. ______________________ "Practice puts brains in your muscles" |
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