Hey dudes !!

Right - Creatine - Educate me.. because as usual, the internet has a million different good vs bad's, do's and don't 's etc...

So; I bought some creatine monohydrate. I know I need to keep well hydrated when taking it, (usually have 3litres of water a day).

I've been told to drink it mixed into a sweet drink? As it's best recieved into the body that way?...

My questions are;

When am I best to take it?

How much do I take?

What do I take it with?

How long do I take it for?

and any other tips on it you may have please feel free!

Thanks!

Chris. #HTH

Chris,

You have some of the basics already. Here is what I recommend:

1) Cycle your creatine - meaning take it for 8 weeks then take 8 weeks off. This allows the body to utilize it more effectively and be more receptive to it and gives your kidneys and body a break from it. In my opinion, taking it all the time is too expensive and regardless of all the info out there on its safety it stresses the kidneys (filters it), liver (processes it), and joints (from lifting heavier weights).

2) I wouldn't do the creatine loading stuff that the manufacturer usually suggests. Take it pre-workout to get it in your muscles and take some post work out to replenish from your workout. I am not sure what the suggested serving size is but usually it is more than you need. Remember, these supplement companies are in the business to make money. The more and faster you use it, the more and faster you will buy. I think 5g/day should be enough. Other forum members may have other recommendations.

3) Mix it with whatever you like but remember mixing it with fruit juice or other sweet drinks defeats the purpose as simple sugars aren't the best fuel to fuel your workouts. They suggest this because sugar causes insulin to be released and insulin drives nutrients into your muscles and cells. The logic is this will speed up creatine absorption. When I used it, I took it with water as you need to keep hydrated and nothing hydrates you better than water.

Hope that helps. Other forum members may have the same or somewhat different info and recommendations.

John

Hey Chris...I take creating pre and post workout mixed in with my shake. Like John says I didn't do a pre load phase and I cycle it every couple of months. This seems to be working ok for me 👍

Oh and a dude I know told me not to take it with orange juice, other fruit juice is ok though....not sure why!!!

#HTH

Avoid fruit juice. I for one am a sugarathiast, and fruit juices contain waaaayyy to much sugar , more than coke and pepsi combined.

well not litterally , but still . to much sugar

i would like to expand on what john has said here, 8 weeks on creatine has always been the golden number, its been a building block for me from day one. the rest time off creatine will vary on the person, certain factors will need to be taken into account such as other supplements and your own body, but for now stick with 8 weeks on 8 weeks off, if you want to try and boost this or simply aid recovery take milk thistle, no sides nothing harmful and it will help you recover from taking the creatine, my personal dosage for creatine, creatine monohydrate is 5g 40 minutes before i workout along side my pre workout meal, works for me but as john states you can break it down into 2, i dont know what difference it would make as i have not done it myself but in the past i have taken it in the morning i have taken it at night i have taken it pre workout i have taken it post workout, pre workout works best for me, post workout stops me feeling sluggish later on, so seperating it might help, the scoops are generally 2.5g anyway, as for being expensive i would send you in the direction of proteinworks, their creatine monohydrate has been working for me for a while now, im on the same bag, 2kg and i spent only £20 somewhere around that number, its not bad for 400days of non stop use (dont do 400 days non stop please) i really see no need to stray from monohydrate, thats when it gets really expensive, ive seen 60 pills sell for like £60... and youd have to take like 6 pills just for 5g of creatine... not worth it at all, go cheap from a reputable place like proteinworks, its helped me and i hope it can help you, now as you get older and bigger and BETTER at this while using milk thistle you would be able to cut the rest time from 8 weeks to about 6, i dont recommend going lower than that just to be safe, but in those 6 weeks keep on the milk thistle and use something else for those little boosts something like a natural pre workout, i like going with a strong coffee, always seems to get me in the mood on bad days :P good luck

Thank you so much guys for the help !! Excited to start using it properly :-) great info and very helpful ! So, on non-gym days, shall I still take it? Or is it just pre and post gym I should take it?

Thank you again dudes !

Creatine

This is a good educating video about creatine. Worth a watch :)

Chris,

Take it everyday for the 8 weeks. Jake (Wilkinson207) has great info and advice above. Follow what he has outlined and you will have positive results with Creatine.

John

When: Anytime you want.

How much: 5g/day. Loading it is unnecessary if you add in a daily dose of 5g/day, within about a month of that your body will be at its maximally benefitial supplemented state.

With: Take it with water, you're trying to hydrate anyway.

How long to take it for: Continuously as long as you are training, or as long as you want. It's a supplement like any other and thus not necessary - just a boost. If you do not have pre existing kidney issues than you will be fine.

Edit: Tips: If you can try to avoid taking it around the same time as caffeine. IIRC there isn't anything concrete on the issue but there are studies that suggest that caffeine and creatine interact with each other and limit the effects.