Bodybuilding Forums

On the front page of musclehack.com, theres an article and I was curious about this sentence:

consume ~0.3 grams/kg/day of creatine monohydrate for at least 3 days followed by 3–5 g/d thereafter

It says that thats the best intake for maximum results. I currently use 1 tsp per day during maintenance phase and 3 tsp per day during the loading. If i was to follow the above creatine schedule, does that mean i still have to load/unload/maintenance? I dont quite get it and was wondering if anyone else got it. and .3g is how much tsp?

Jimmasterpro wrote: .3g is how much tsp?

What is the serving size listed on your packaging? Mine, for example says "1 tsp. (5g.)", so 1/5 tsp. would be 1 g., and about 1/3 of that is 0.3 g. So that would be a "pinch" if you have the really small kitchen measuring spoons. But you're not going to sit there and measure out a pinch for each kg. You're going to multiply it out and do one big measuring spoon all at once, right?

So for example, if I have 50 kg. of lean body weight, I'm going to take about 15 grams of creatine, or 3 tsp. Now, that's a lot, so I'd probably break it up in to a few servings instead of trying to take it all at once. Then after 3 days, I'll continue taking 1/2 to 1 tsp. daily. I'd probably do a 1/4 tsp. each in the morning, when I get home at night, and before bed, but that's just me.

I wouldn't stress too much over it. It's a nutritional supplement, not a drug, so getting the dosage down to the exact milligram really isn't that important. Take 4-5 teaspoons a day the first week if you want to load, that's really all there is to it.

On that note I'll have to find the journal this study was published in but I remember reading about the effects of loading vs. not loading creatine and how loading creatine really isn't that necessary as it doesn't really make a difference over the long term. Loading saw greater results in the first 2 weeks but over 8 weeks both loading and non-loading groups were equivalent as far as their mass and strength gains over the control group who did not take creatine.

So my total weight is 150 so weight in kg is 68 so multiply by .3 is 20 so i take 4 tsp throughout the day for 3 days and then 1 tsp after that.. so that means i dont unload? im currently not taking any creatine right now because i took it for 4 weeks already and this is my second week going without creatine.

So if i followed that schedule i would just load for 3 days and be taking 1 tsp of creatine per day everyday?