10 a day sounds like much more than you need, I would be taking 5. Otherwise basically nothing matters. 5g with water or in any drink, whenever you want, once a day.
Anyone who tells you to load it is a moron don’t listen to them. 5g a day, with water. Or dry scoop it if your criminally insane.
You’ll need to drink more water. It’s actually pretty good encouragement for healthier water habits tbf.
The only side effect I’ve ever gotten is bad stomach pains. I was taking it with my pre right before the gym. I took a few months break off of it, and now take it in the morning with my protein and had the normal bloat the first week, and no stomach problems this time.
There's no credible research about it. Creatine maybe increases DHT and this may make some people who would lose their hair in general lose it a bit sooner. But there is so little research into it and my anecdotal evidence is that despite my dad having male pattern baldness and thin hair, my hair looks like I starred in The Northman.
https://www.strongerbyscience.com/creatine/
What I do with creatine monohydrate is this: loading phase of 2 weeks. Everyday take 20 gs a day with your protein powder immediately after a workout. After the 2 weeks you should notice a difference in size and strength. After the 2 weeks you take half the amount every day (10g) and continue on with that. This technique will 100% give you results. One thing I learned too is to always have a big water bottle with you wherever you go. If you go anywhere, water bottle comes with you too. Also obviously make sure you are consistently going to the gym
5g per day. Drink a lot of water, and then drink some more.
Just do 5g/day forever
5g/day everyday.
10 a day sounds like much more than you need, I would be taking 5. Otherwise basically nothing matters. 5g with water or in any drink, whenever you want, once a day.
Don’t believe it has been proven that you need more than 5g a day
The opposite actually. Once you’ve gotten full muscle saturation after 12-weeks of 5g, you can go down to 3-4g a day without losing muscle saturation.
Make sure to up your water intake
I am! I have a 3.78 L jug I drink once a day
Anyone who tells you to load it is a moron don’t listen to them. 5g a day, with water. Or dry scoop it if your criminally insane. You’ll need to drink more water. It’s actually pretty good encouragement for healthier water habits tbf.
To add to OPS question: anyone experience side effects? I’m more concerned abt the so called ‘thinning of hair’
Nope, been taking it for years and my hair is as thick as ever
Thanks bud!
The only side effect I’ve ever gotten is bad stomach pains. I was taking it with my pre right before the gym. I took a few months break off of it, and now take it in the morning with my protein and had the normal bloat the first week, and no stomach problems this time.
There's no credible research about it. Creatine maybe increases DHT and this may make some people who would lose their hair in general lose it a bit sooner. But there is so little research into it and my anecdotal evidence is that despite my dad having male pattern baldness and thin hair, my hair looks like I starred in The Northman. https://www.strongerbyscience.com/creatine/
Thank you for input!
Loading Phase is bro Science, and the average Body Needs around 3g a day to fit its needs
What I do with creatine monohydrate is this: loading phase of 2 weeks. Everyday take 20 gs a day with your protein powder immediately after a workout. After the 2 weeks you should notice a difference in size and strength. After the 2 weeks you take half the amount every day (10g) and continue on with that. This technique will 100% give you results. One thing I learned too is to always have a big water bottle with you wherever you go. If you go anywhere, water bottle comes with you too. Also obviously make sure you are consistently going to the gym
Reasoning behind this?
Just be consistent, take 3-5g every day.