Quote (chelsea11 @ 17 Sep 2017 15:20)
If I workout 3 times a week, 2 min, 4 max atm then how much of it should/would I take? Is it everyday or only days when working out?
Some forms can be taken whenever, someone are supposed to be loaded and then taken daily.
Whenevers:
Some liquid forms
Magnesium creatine chelate
Dicreatine malate
Dailies:
Non-proprietary creatine malate .. by this I don't mean non-proprietary blend creatine; I mean the kind that is just regular creatine malate that hasn't been re-engineered
Creatine monohydrate
Creatine monophosphate
Proprietary (blend) creatine
Whenevers: they vary, just follow the label directions
Dailies: usually a load phase, 10-30 g/d for 5-15d, followed by a tapering down or drop off to 2-5g/d. 5g is the normal amount. Any proprietary blends, esp mixed in pre-workout with stuff that isn't creatine = read the labels.
That's the basic info. As much as there is science behind it, dosage depends on body weight and possibly metabolism--and whether you're going to have a wet #2 in response to the creatine. Malates are reportedly the easiest on the stomach. A lot of lifters go for supersaturation: taking too much b/c they know it's enough.
My best guess is that you could undershoot recommended dosages, theoretically stay safe in case there are unknown side-effects, and get good results.
I've always done well on creatine but I tend to think that's about being a fast-twitch type and a fast gainer. That or I just hydrate enough and lift hard
Results vary. I know guys who swear they take it and get no gains.