Hi everyone,
I've started working out at the gym. I'm trying to build muscle, and
get in overall better shape.
I did some reading on webmd about possibly taking protein supliments
since my diet (as a college student) leaves much to be desired.
Anyway, I read all the material on creatine and whey protein I could
find. I decided to go to walmart and buy a jug of whey protien and
creatine.
Now, the why protein has fairly reasonable directions. The creatine
however suggests that you take 1 scoop (48g!) 4-5 times a day during
the loading phase, and 1-2 scoops there after. Now, I figured this was
a little excessive, so I decided to go with 2 scoops during the loading
phase, and 1 scoop there after.
Today, I start doing more research on creatine, and I notice that in
all the studies, the dosage is 5 grams. Uh oh. At first, I thought
since these studies were 'pro-creatine' regarding the health benifits,
that they were intentionally using extreemly low dosages to mitigate
the side effects.
Imagine my suprise when I find the max for the loading phase is just 20
grams! Je-zus! That's less than 1/4th of the 'matinence stage'
according to the box directions. It really truely makes me sad that
coorporations would intentionally ignore the medical advice of doctors
just to sell more product (Ie, you use more, you run out faster, you
buy more).
Anyway, I'm open to any 'real' advice you guys have on the proper way
to use creatine, whey protein, or just build muscle in general. Thanks
guys.