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how much creatine should you take a day? i think 5 gramms is recommended, but what should you take for max muscle growth without competely cramping up.
also- if you take more than 5 supplements a day should you take them at different times or take them at once with a protien drink for example.
I usually take 2 5g servings of creatine a day. Depends on what supps you are taking but I usually try to dpread them out alittle when taken alot of different things at once.
5g aday you could do like 2.5g in morning and 2.5g after work out
anymore and you pretty much piss it out