Creatine and front loading...

[Gat]

is it still necessary when starting up on Creatine again to frontload for a week?

I am using cell tech...

thanks

 

[YellowJacket]

Yes, you want to front load to get your body used it and it will also give you gains quicker....but nest time ditch the cell tech, too much dextrose, it'll make you fat, get some prolabs creapure creatine its cheap

 

[Charvelle]

I never noticed any advantage by frontloading it.

 

[fr34kn1k]

I wish I remember who wrote this...

"To produce the greatest increases in muscle creatine, taking 5 grams, 4 times/day for 2-3 days, combining each creatine dose with 75-95 grams of simple sugars (primarily glucose, also known as dextrose) appears to be superior (Acta Physiologica Scandinavica, 1996; American Journal of Physiology, 1996). This appears to be mediated by the striking increases in blood insulin concentrations accompanying this amount of simple sugars (American Journal of Physiology, 1998; Journal of Physiology, 1998). Indeed , lower doses of sugars do not induce a release of insulin sufficient to "drive" creatine into muscle, resulting in creatine accumulation no greater than that seen with creatine alone in "responders".
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Let's put this loading issue together. You will need anywhere from 100-200g of creatine for your entire loading phase. I would recommend being on the higher side for you larger guys. Do not worry about loading too much creatine. It will not hurt you. The body will simply expel any excess creatine. Use five gram divided dosages diluted in fruit juice 4-5 times a day for 5 to 7 days. Look for a juice with a higher Glycemic Index (check out my old article). After this loading dose, a maintenance dose of 5 gm/day should maintain elevated creatine levels.

Unfortunately the properties of Orange Juice make it a poor choice for a creatine drink. Grape juice is ideal. The high GI juice will cause an insulin spike. Insulin is a primary storage hormone, which will help to store creatine in your muscles. You want the mixture of juice and creatine to mix well( no clumping on the bottom!) An easy way to make the drink mix better is to microwave it to a sipping heat. This elevated temperature may even improve absorption.

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After loading you will have to take a maintenance dose every day. This serving will consist of 5-10 grams and should be taken in the same fashion as your loading doses. The best time for the maintenance dose is right after your workout. Your muscles will be hungry for nutrients at this time. Try not to take your creatine close to a protein meal or with caffeine. Both of these substances may interfere with the absorption of creatine.