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2004/01/17, 05:12 PM
I just posted this in response to another creatine post.
For creatine to produce optimal results, muscle stores must be topped off or saturated with it. To do this you have to load the creatine for 5 days at 20-25 grams, spread out throughout the day into 4-5 servings. This is the quickest and the " best " way to saturate your muscles with creatine. After this , all you need is to take 5-10 grams a day to maintain your saturation levels. After this, any creatine you take will be excreted as creatinine. On training days it is a good practice to do 5 gr. before and 5 after training. On off days, just one 5gr. dose is all you need. Creatine will not make you huge, it has no anabolic properties that can do this. What it does is when your muscles are saturated with extra creatine phosphate (such as when you supplement with creatine monohydrate), you have more contraction potential. Thus more explosive power.
So, you need to change your "views" of creatine. It is not a supplement to make you bigger, it has no properties like this. It will help you with explosiveness, which should translate to using heavier weights, thus an increase in lean tissue if diet is correct. But creatine in itself will not put 20lbs. on you , nor will it 10. At most you can expect 2-4 lbs. of water into the muscle cells.
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If you don't stand for something, you will fall for anything....
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