Posted: 7/16/2006 4:46:58 PM EDT
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I just started taking creatine monohydrate today and read it should be mixed with water or juice, but I'd like to mix it with my whey protein/skim milk. Is it OK to mix creatine with whey/skim milk, or is mixing with water better for some reason? Also, during the loading phase is taking creatine immediately before and after working out advisable as 2 of my 4 daily doses? If not, how should I space my 4 doses out during the day during my loading phase? Any other creatine advice greatly appreciated, bring it on. |
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Creatine should be taken with something that will give you an insulin spike and quickly get the creatine into your bloodstream and muscles. That being said, a stand alone liquid like grape or apple juice is an old standby; I think really acidic juices don't work as well like orange juice. If you’re taking it with a shake, you should be fine; I imagine you have enough carbs/sugar in it to get your insulin up. You could take it with water, but you might not get all the benefit as if you took it with juice. I don't load, I just take some before and after I work out, usually about 3 grms per dose. Some say the loading is hype...others say you need it to saturate your muscles at first. I've done both ways and don't really seem to see a difference except when I got a blood test and my CK levels (creatine kinase) were off the chart. On paper I had more in my muscles, but performance wise there was no difference. |
| Whatever you do, be aware that you CAN take too much. Back when I was using it I decided to go up from 10 grams a day to 20. Well the following day I had INCREDIBLE gas pains, and every time I tried to fart I'd crap my pants a little bit. Gave me raging diareah (sp?) and I was on the toilet a total of 12 times that day. NOT pleasant. |
The following was taken from a body building board I frequent, as always read and decide for yourself.
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I get the Weider 5G caps at Wal-Mart – 150 caps for about $12, IIRC. I take one with apple juice when I get home from work, on an empty stomach. I seriously doubt that it matters when you take it. More than 5G / day for someone my size – 155 lbs – is probably a waste. I never loaded, just started taking it. Never any problems and there’s a noticeable increase in workout energy and definition. I didn’t think it was doing much and quit after the 1st 6 weeks. Noticed a difference within a week, which surprised me. Been on it now for about 5 months. No need to cycle. It’s a regular supplement for me. John Cape Canaveral |