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Creatine on non-workout days?
- Thread starter b16matt
- Start date
Yea what man~ said man. I usally take my creatine after a work out, and my protien drink after 2
with 100% creatine mono you need to go through a loading phase then a meaintenance phase then stop for 3 weeks.
Loading phase: 3-5 heaped teaspoons daily for 4 days.
Maintenance phase: 1 heaped teaspoon daily for 11 weeks.
you need to take it on and off workout days consistantly to saturate your muscles
Loading phase: 3-5 heaped teaspoons daily for 4 days.
Maintenance phase: 1 heaped teaspoon daily for 11 weeks.
you need to take it on and off workout days consistantly to saturate your muscles
there are many ways to take creatine, most contain myths.
The rules are simple, get your body to store more creatine than it would from food alone. The more meats you eat the less creatine you need take. If you eat anywhere from 30% of your calories from proteins (meats) or more you will only need an average of 1g of creatine a day. The closer you are to vegetarian the more you will need but even then it comes out to around 3 to 4 g max. More than that and you urinate it out (this is not what is taught to you by the supplement comapnies but science and testing with athletes)
so use about 1 to 3 g a day even on non workout days and your creatine will max out. As far as loading and depleting, its another worthless trick created by the supp companies.... how do I know? I worked for the original company that made that crap up, so people are still quoting the bogus science that I helped write. Get over it.
The rules are simple, get your body to store more creatine than it would from food alone. The more meats you eat the less creatine you need take. If you eat anywhere from 30% of your calories from proteins (meats) or more you will only need an average of 1g of creatine a day. The closer you are to vegetarian the more you will need but even then it comes out to around 3 to 4 g max. More than that and you urinate it out (this is not what is taught to you by the supplement comapnies but science and testing with athletes)
so use about 1 to 3 g a day even on non workout days and your creatine will max out. As far as loading and depleting, its another worthless trick created by the supp companies.... how do I know? I worked for the original company that made that crap up, so people are still quoting the bogus science that I helped write. Get over it.