Thread: Creatine
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Old 07-28-15 | 01:10 PM
  #12  
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Carbonfiberboy
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From: Everett, WA

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Our bodies manufacture about 1 gram/day of creatine. Meat eaters get ~1 more gram/day from food. A 70 kg average meat-eater stores ~120 grams of creatine in the body, mostly in skeletal muscle. Vegetarians' creatine stores are less. If one takes 3-5 grams of creatine/day over a period of time, the body will reach its natural maximum creatine storage level. Taking more will not increase the amount stored in muscle.
Creapure - Creatine in the Human Body

Also, no need to drink extra water when taking creatine. Just put in in whatever liquid you would ordinarily drink: coffee, juice, protein shake, or just plain water, whatever. Studies showing water retention when using creatine had the subjects drinking a pint of water 5 times/day. Yup, they got more hydrated. Creatine supplemention will cause a small gain in body water, but almost unnoticeable in most people.
Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution

I've been taking 5g/day for many years because I'm a piscetarian who gets very few calories from other than vegetable sources. Helps my sprint and jumps and muscle gain when I want it. Maybe if I quit it I'd lose a couple pounds of water, but why would I do that? Water is good stuff to have on board.

I wouldn't advise a cyclist or runner to creatine load. No point to that. It's a lifetime sport. Take a little if you want or don't, whatever.
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