I'm going through my second cycle of creatine and I was just wondering if I really need to do the loading part. After I do the 4 times a day for 4 days my joints get sore, especially my shoulders.

Do I really need to load or can I just take my 5 grams post workout everyday?

I've long since believed that creatine loading is a waste of product. I have noticed over time that I respond very well to monocreatine supplementation and all it takes is a 5-gram per day dosage. I cycle it three weeks on, one week off. It is taken PWO on lifting days and with my carb-heaviest meal on non-lifting days.

I've never heard of creatine causing joint soreness; that sounds like another problem you may have altogether.

-R

Thanks for the input.

The join soreness ONLY occurs at the end and right after the loading. I wonder if I'm just not drinking enough water during the loading cycle.

I think I'm going to skip the load and just take my 5 grams a day.

If you wanted to do a mini-load, I've done 20g a day for two days and saw pretty identical results to a 5 day load with the same amounts. From everything that I've read, you can get away without a loading phase, but it'll take longer to reach a saturated state (21 days@3g per day).
I've got papers that stated 5g x 4 for 3 days, but I just said the hell with it, and went 5g x 4 for 2. I think it worked out well personally.

Flip a coin.:tucool:

If you wanted to do a mini-load, I've done 20g a day for two days and saw pretty identical results to a 5 day load with the same amounts. From everything that I've read, you can get away without a loading phase, but it'll take longer to reach a saturated state (21 days@3g per day).
I've got papers that stated 5g x 4 for 3 days, but I just said the hell with it, and went 5g x 4 for 2. I think it worked out well personally.

Exactly. In the long-term, there really are no benefits. But loading will take you to a saturated state sooner, so you will likely reap the full benefits of creatine sooner.

I do 5 grams @ 3 times per week for atotal of 15 grams a week.

Never loaded to start with.

Should I cycle this?

How long would it take for me to "saturate".


This Creatine thing is relatively new to me. I never used it in times gone by.:doh:

I do 5 grams @ 3 times per week for atotal of 15 grams a week.

Never loaded to start with.

Should I cycle this?

How long would it take for me to "saturate".


This Creatine thing is relatively new to me. I never used it in times gone by.:doh:

You ought to take it, daily. There are varying opinions. Jeremey Likeness said 4 week cycle, he used to have a detailed article. I am one that says it is best on a bulk, I would use it only for the length of bulk.

I'm loading right now. Probably because I'm paranoid. :)

I think creatine might actually be better during a cutting program than a bulking one, as it may help spare muscle.

I'm loading right now. Probably because I'm paranoid. :)

I think creatine might actually be better during a cutting program than a bulking one, as it may help spare muscle.
Actually, creatine doesn't do a thing to spare muscle. Though some may argue that based on the fact that you can work harder (if you're a responder), thus having the ability to add muscle during a cut. All creatine is doing in a nutshell, is giving your body the ability to recharge ATP* levels more rapidly. The best analogy that I've been able to come up with is...Think about a camera flash unit. You pop off a shot and you can hear the flash charging (the whining noise). You wait a few seconds and see the light come on telling you it's ready to flash again. Creatine makes the flash unit charge faster. You can just pop off shot after shot after shot...

*ATP/PC System Athletes who perform short bursts (<15 seconds) of high intensity (anaerobic) exercise rely mostly on the ATP/PC system because this system is responsible for producing the ATP that is used during the first 10-15 seconds of strenuous movements. Examples of sports that are predominately anaerobic include weightlifting, certain track events, football or other sports that include short sprint type activities. The ATP-PC energy system utilizes muscle stores of phosphocreatine to donate a high-energy bond that replenishes ATP as the body stores only minimal amounts of ATP (approximately 2 seconds worth). Therefore, optimizing the storage of creatine offers a potential benefit for adult athletes who rely primarily on this system.

http://www.bodybuilding.com/fun/likness2.htm

http://forums.johnstonefitness.com/showpost.php?p=96465&postcount=6

http://www.asep.org/jeponline/issue/Doc/Dec2004/Ball.pdf


There is a bunch of stuff here and out there on creatine. I think the majority feel it is safe and works. Something you can't always say for supplements. So find some way to take it that sounds right to you. Toss coins if you have to. Big thing - :bb: