Creatine Monohydrate users on PH ?

[chris4652009]

Anyone here use it please?
Is the general consensus that it is worth using? or that it's "benefits" are largely a placebo, like BCAA?

[smiffy180]

5-10g a day is enough (I put 10g in a drink along with other stuff and sip throughout the day), don't cycle it, don't do a loading phase.
It's dirt cheap so worth chucking in.
Home. Bargains does a 500g bag for £4.99 I think it is.

[didelydoo]

Some people see benefits more than others- I've never noticed anything, but others do.

It's cheap as chips, so why not.

[gregs656]

The benefits are well studied, but not everyone feels them. I don’t particularly.

I will be back on it soon as the mass gainer I bought includes it in the ingredients.

There is mountains of info out there about it.

[chris4652009]

I've read that 3g is all that is needed per day!

[didelydoo]

Bear in mind that creatine falls into the 1% bracket - as in get the 99% sorted first- diet, training, recovery- then worry about things like creatine.

[Mothersruin]

I do, but more for the recovery aspect rather than anything else.

[chris4652009]

didelydoo said:

Bear in mind that creatine falls into the 1% bracket - as in get the 99% sorted first- diet, training, recovery- then worry about things like creatine.

Really? so it's pointless taking it for the average person that only lifts four times a week, plus a bit of running and cycling. While getting in at least 150g protein a day?

[didelydoo]

chris4652009 said:

Really? so it's pointless taking it for the average person that only lifts four times a week, plus a bit of running and cycling. While getting in at least 150g protein a day?

The average person doesn't lift 4 times a week plus run and cycle, so it may well help you! I'd not say that much, but give it a try, it'll certainly not do any harm.

[gregs656]

chris4652009 said:

I've read that 3g is all that is needed per day!

Once you’ve reached the threshold it doesn’t take much to maintain it.

I wouldn’t be doing 10g a day.

[mcelliott]

Im quite a regular user, definite strength gains, along with size gains courtesy of water,mucsle and fat.

[chris4652009]

Great info thank you all.

[Regiment]

5g a day every day pretty much, no loading and no cycling. If i was to come off it, i'd be a little weaker and wouldn't get as many reps as i normally would do.

[Shappers24]

I found it helped with recovery.

[popeyewhite]

One of the very few supplements that works. It's better for short sets of heavy weight - explosive power should improve. Anaerobic energy system boosted so lots of athletes involved in sports featuring short sprints (Rugby etc) take it. If you want something that improves longer sets (pump) take a nitric oxide precursor. Something like AAKG. I think you can buy the two pre-mixed now but I'd separate them personally.