Take your Creatine to the MAX

[thefameinmyname]

I posted this up on the Anabolic discussion board but thought i would post it here also:

Creatine and carb-based ingredients represented the first generation of muscle-volumizing supplements. Science has shown that loading with 20 grams of creatine per day can add about five pounds of water volume to muscle cells in just one week. Research suggests you can absorb about 25 percent more creatine if you take it with a lot of glucose or other high-glycemic-index carbohydrates, an effect due to a greater release of insulin, which drives extra creatine into the muscle. However, an overabundance of insulin causes your body to cease breaking down fat and encourages fat storage. Since insulin is released in response to carb intake, capturing its beneficial effects while avoiding its doughboy liabilities can be a double-edged sword.

Researchers at Nottingham University in Nottingham, England, recently experimented with substituting half of the sugar with protein. They gave 50 grams of sugar and 50 grams of protein (instead of 100 grams of straight carbs) and got the same 25 percent improvement in creatine loading. In fact, both schemes also caused the same amount of insulin release. As a result, it clearly isn’t necessary to eat a lot of sugar with creatine.

For best results: Take it immediately after a workout with a carb-protein drink. Make sure you drink plenty of water throughout the day, especially during the loading phase.

 

[AnabolicDiabetic]

Carbs=insulin, insulin and creatine= good

 

[thefameinmyname]

damn and to think all this time i was taking it on an empty stomach

 

[RealDeal]

That study came out a while back, but many people may not have heard about it. I take 5g w/grape juice an hour before my workout & then...

My postworkout shake:

- 1 cup (8 oz) grape juice (~40g carbs)
- 44g protein powder
- 5g creatine
- 5-10g glutamine

 

[Evloks]

My postworkout shake:

- 1 cup (8 oz) grape juice (~40g carbs)
- 44g protein powder
- 5g creatine
- 5-10g glutamine

I heard that you shouldn`t take creatine and glutamine together because when taken together, they compete to try to get to the muscle cells. Is this true???

 

[RealDeal]

Haven't heard that, but could be some reasoning behind it. Would like to see some evidence or a study of this theory.

Also, many quality protein powders have glutamine in them (mine does), so that would mean you wouldn't want to take creatine with a protein powder containing glutamine. I'd be interested in hearing if anyone has an answer to this question.

 

[elijah]

Glutamine competing with creatine

I've heard the same thing, something about the carrier used to transport it or something. Supposedly if you take a glutamine peptide instead they work much better together. Sorry for being so vague forgot where the article was at

 

[thefameinmyname]

hmmm damn last couple days ive been taking my protein with my creatine... iam going to research it a bit

 

[thermo]

I usually stay on creatine at 25 and glutamine at 15 per day, all year around.

 

[thefameinmyname]

you take 25 mg of creatine a day!?! is that a little excessive?

 

[RealDeal]

I usually stay on creatine at 25 and glutamine at 15 per day, all year around.

25g of creatine/day sounds pretty excessive to me. Think you're just keeping the creatine manufacturers rubbing their hands together with how much you must go through in a year. I go with 10g/day and seems to be plenty.

hmmm damn last couple days ive been taking my protein with my creatine... iam going to research it a bit

I think taking the creatine w/protein is fine, just like we stated above, but the question is taking creatine w/glutamine powder.

 

[thefameinmyname]

creatine isnt the cheapest of supps either

 

[adepss]

creatine and glutamine are absorbed into the body using different pathways, so they can be effectively used together.

No probs using them together at all.

 

[waterboy]

bump

 

[RealDeal]

bump

Bro, you should change your name to "bumperboy".

bump

 

[FSUGeneticFreak]

I agree with the other guys, 25g sounds pretty damn excessive. No wonder why they can still charge such prices for creatine!

 

[mranderson]

good article thanks bro

 

[waterboy]

cool

 

[WantNoFatAssHo!]

"Drink you'r creatine\dextrose imediately after your workout"

What a piece of BULL!

Unless you workout without taking any carbs, that wont do nothing, because:

When you hit them weights hard, you wanna drink lots of carbs, and when your done lifting, you are full of carbs cause you need them to work out.

This means that you wont load any creatine (of course you will load some, but not a lot.)

So, do this, either mix it into your sport drink and sip on it during your workout, drink it after your low carb cardio, or drink in first think in the morning before breakfast.

Whaddaya think? Sounds reasonable doesent it? I know for sure that i wouldnt never go trough a workout without being 100% sure i got enuff carb, which blows the post workout carb loading theory.