[beach body boy]

1st time 2 try creatine so i wanted some tips in da best way 2 use it & when i can use it b4 or after or during workout & dosage , p.s ( i read da official creatine thread but i still need more info about useing it b4 or after workout)

[allstar]

You can use it Pre and Post, or Morning and Post, I prefer Morning and Post, as those are the times you should ilicit insulin spikes there for maximum absorption of creatine.

You can do a loading phase of 20g a day(5g 4 times a day) for about a week.

After that you can do either 2.5 or 5g twice a day.Morning and Post or Pre and Post.

[RAGEN2008]

I purchased the same one, I didn't bother with the loading phase. I take it before and after my workout. Seemed like a good deal to me, I am getting bigger each week so hopefully I'm getting my moneys worth.

I'm doing 5g pre and 5g post workout, 1 spoon each time. I drink a lot of water when working out, have my protein/creatine after workout drink and walk on the tread mill to cooldown, then drive home and eat some rice and chicken, that's the routine for me.

I limit my workout to 30-40 minutes with a 10-20 minute walk while I sip my drink and cooldown.

[beach body boy]

mmm sounds great about 5gm b4 & 5gm after . any other tips guys ..??

[n88tr]

AFAIK that's the basics of creatine. It's not a fancy product or anything.

[Chimera]

With the "after workout serving" consume it with a decent serving of a simple monosaccharide sugar (ie dextrose, maltodextrin, or waxy maize starch) to ensure a proper, immediate insulin spike. It would also be a good idea if you combined this with your post workout shake.

[n88tr]

after workout and post workout are the same things.

[beach body boy]

post workout shake 4 me is whey protine .. or just a simple juice is better ?

[allstar]

If you take it post workout you should take the simple sugar and creatine prior to the whey.

[Chimera]

Originally Posted by n88tr

after workout and post workout are the same things.

Yes I know that, I should of put it as the same in my post. But after your workout, in your "after workout" (or post workout shake ) it would be a good recommendation to have a combination of whey protein, creatine monohydrate, and a simple monosaccharide such as dextrose / maltodextrin.

[crull]

you should drink the creatine with some fast carbs(chimera postet some good carbs to drink with your creatine) and then after 5-10 minutes drink the whey

[n88tr]

So many posts about the same answer, wow it gets confusing fast here.

[Gym Warrior]

another tip i can give you is DRINK A LOT OF WATER! maximize creatine absorption...

[beach body boy]

mmm. thanks guys

[beach body boy]

oh yea i got another question , wut prevents creatine 2 be absorved a good absorbation to ur body ??

[Gym Warrior]

wut prevents it is not drinking enough water. some say you shouldnt take it with caffeine also...but to maximize it, drink water and add some dextrose to it

[beach body boy]

wuts dextrose ?

[Gym Warrior]

you gotta do a lil hw on this bro.
but dextrose is like a sugar that comes from corn. it's great to spike up insulin levels post workout. that will for sure benefit with creatine intake

[beach body boy]

why i should focus on drinkin a lot of water while useing creatine ????

[RAGEN2008]

When you use creatine it's usually before and after a workout so you should be drinking water anyways. Why drink water, I'd imagine to help with absorption. Creatine pulls water from the body as part of it's function.

[mikeh40+]

Originally Posted by beach body boy

wuts dextrose ?

Dextrose (also known as glucose) is a monosaccharide or simple sugar that is about 20% less sweet compared to cane sugar. It is derived entirely from corn, is low-cost, and contains no fructose or lactose.

[allstar]

It might be 20% less sweet than cane sugar, but don't take that wrong, dextrose is sweet as sweet comes in my eyes.

[Jezzz]

I'm currently at the end of my GNC Creatine Monohydrate...I find that they're good, but a tad expensive.

I also find it's hard to find a 'crap' creatine, as the process to collecting it is universal. You'd be just as likely to get decent creatine from a cheaper brand.

ie, Raging Bull Creatine (cheap and often in large amounts).

[allstar]

Cheaper creatines will have impurities.

[allstar]

I shouldn't say will, they COULD have impurities

[mikeh40+]

Originally Posted by allstar

It might be 20% less sweet than cane sugar, but don't take that wrong, dextrose is sweet as sweet comes in my eyes.

yea its still sweet , no doubt about that bro..

[beach body boy]

dnt look at the prise look 1st at the benefets & da brand then finally u check da prise .

[MikeNYY420]

I had some of that GNC monohydrate, doesn't mix well but great price. Take it first thing in the morning with some simple carbs, and PWO with more simple carbs. 10 grams each time for the first 5 loading days then 5 grams in the morning and 5 PWO after that. You could also do 7.5 each time after loading to take in 15 grams a day.

[MikeNYY420]

Originally Posted by beach body boy

oh yea i got another question , wut prevents creatine 2 be absorved a good absorbation to ur body ??

The breakdown in the stomach. Creatine monohydrate has been shown to have the highest bioavialablity (sp?). Something in the high 90s whereas creatine EE (ester eythl) was something like 30. Drink 8 oz water after the creatine to enhance absorption.

[Famine]

Anyone have a recommendation for some mono other than GNC’s?