I used to use Musashi creatine (think it was barking dog or something) and I bought another brand which recommends 1 tsp a day but doest say when.

It sounds too little doesn't it? It is Creatine Monohydrate. Or should instructions be followed closely?

Yes it does sound too little, but then I've read a lot of conflicting stuff lately.

I've always thought that 5g per day was the recommended amount. However recently a friend of mine who has been bodybuilding for years said that's not enough. He ups his creatine intake until he begins to get cramps, then lowers it a bit. I think he takes around 15g per day.

And in fact, I've just found a suggestion presented by Dr. Eric Serrano which states that:

Which for me (at 80kgs) works out at 28 Grams Per Day loading, and 12 Grams Per Day maintenance.

But this is talking about pure Creatine Monohydrate, if you start taking different brands containing other things then I'd be careful straying from the recommended amounts.

This is pure Cr. Mhyte

I'd say 3g is fine, it'll just take a little while to build up. Maybe start at 5g for 6 weeks then go down to 3.

Almost any doctor will tell you that your body can't retain any more than 5 grams a day.

Says in this article that the average body stores over 100g of creatine:

Bodybuilding.com - Curtis Koch - Creatine: Beyond The Confusion!

You should read it, looks pretty good

i would imagine it's enough to have some affect. 5g made me quite puffy.

It does and it also says that you should take 5 grams a day.

Your body does not "store 100 grams a day", it maintains about 100 grams. I said that most doctors will say that you can't retain more than 5 grams per day. Your body might store 100 grams but that doesn't mean that you can replenish 100 grams every day. You can probabally only replenish about 5 grams.

Dont forget that the body naturally produces creatine, and you're are just inputting more into your body for the benefits. Is it 1 tsp or tbsp? 1 tbsp is about 5g.

The loading of creatine has been debunked for a long time.

1 heaping tsp

He says "I believe that using body weight and cycling creatine is more beneficial than the standard 20g-load/5g maintenance protocol. Obviously, a 250-pound muscle-head requires more creatine than a 105-pound bikini model."

Read the full paragraph:

I don't see why this 5g / day is so set in stone, when everyone's body types are different and some people weigh more than others.

EDIT: Another thing I've just thought is maybe thats 0.15KG of LEAN body weight, which for me would still be about 10g / day.

You read the paragraph, he clearly said that there is no scientific evidence to prove this theroy.

If its so obvious where is the proof?

Keep in mind that many of these so called "studies" are funded by the supplement companies. Take 10 grams a day, they make double on you!

so if you have 3 cups of creatine a day.. for say 2 weeks.. and u work out every second day... how noticeable will the results be?

You might have to have kidney surgery if you take 3 cups a day for 2 weeks.

I'd say thats pretty noticeable!

I have to assume that he meant 3g per day... lol