Creatine

[Legion Kreinak2]

What are the issues you guys have had with creatine, and how should it be taken?

I typically hear
1) Bloated look (coupled with excess fat)
2) Cramps (from not enough water)

And the container I have says
10 grams for 5 days
then 5 grams everyday after that

Is that accurate? I heard from people on here to use 20 grams for 4 days to load.

How should I cycle this stuff?

 

[WarriorPL]

The 10 grams is right... you need to load up on it for at least 5 days, and don't workout those days. Drink PLENTY of water too. Then you can go down to 5 grams. The whole point of creatine is to hold back water, giving you the bigger look. Also, to avoid cramps, just up the water intake, it's not a big deal.

 

[killa in manila]

i take 10g post workout.

 

[Legion Kreinak2]

Why can't I workout while loading?

 

[natedog]

You absolutely can/should work out during the loading phase.

Take 20g/day for 5 days (5g at a time, 4x per day), then take 5g every day after that. You should cycle it, no more than 3 months on, and take at least 1 full month off.

When you take it, you should mix it with at least 50g of simple carbs, and maybe some whey protein, if you like.

 

[Legion Kreinak2]

When's the best time to take it when loading, and then when should I take it when on maintenance?

If I load with 20 grams I could see morning and night, and just 2 times with meals throughout the day.

On maintenance I'm guessing post-workout?

 

[Zander1983]

I drink enough water to cause a drought in small countries, yet I STILL cramp when taking creatine (when I play soccer).

Pre and during the game I keep my electrolytes and fluids up with a good sports drink mix. There is no way I am not taking enough fluids in. I add extra potassium to my drinks too. Consequently, I've had to avoid creatine because I can't afford uncontrolled cramping during my games.

 

[natedog]

Don't take it with meals. Give yourself a window of about 2 hours before and at least 30 minutes after. You want your stomach to be empty so the creatine and sugar get through it quick and get absorbed immediately.

 

[casualbb]

Disregard the label instructions and take your creatine pre-workout. Research has shown that when creatine is floating around during exercise it is more heavily absorbed.

-casual

 

[sorerotators]

Disregard the label instructions and take your creatine pre-workout. Research has shown that when creatine is floating around during exercise it is more heavily absorbed.

-casual

Good point. Research also shows creatine serum levels in the blood peak about 2 hrs after supplementation.