creatine

[spanishflava17]

I just recently bought the 100% creatine monohydrate from bodytech. Now i havent tried the stuff yet because i just want to make sure of a couple of things. Ive been doing good and all ive just used has been protein shakes and multivitamins. Now my question for creatine are these.

1) How do i go about a loading phase. I've read that im supposed to take 25 grams a day at least for 5 to 7 days or something and then 5 grams therafter daily.

2) Should i take creatine on days off or days when im just doing cardio at the gym. Like if im just at home or something its my day off and im doing nothing do i still take it?

3) I make my protein drink using milk. Can i mix the creatine in milk or does it have to be mixed with only water drinks?

these are 2 basic questions i can think of. If anybody would be gracious enough to answer me these questions and give me more info i would really appreciate it thanks.

[psyko1]

1. don't load just use 5-10gms/day
2. use it everyday.
3. i wouldn't see why not. i used to drink it with my protein but i use water not milk.

[Power Nutrition]

yes, take creatine on off days. You don't need to load, just take 5gms everyday. You should take your creatine right after training with a simple sugar (dextrose, maltodextrin)to spike insulin to shuttle the creatine. Use it in water not milk. If your bodyfat isn't in single digits some strength coaches would not advocate spiking insulin with a simple sugar, instead take mix your creatine in water with some added BCAA'S. The BCAA'S will help shuttle the creatine. A good product that has creatine and BCAA'S is AMPED by MetRx. Here's a link with some info on it for you.


AMPED by Met-Rx
Within 25 minutes of consuming AMPED you will feel a rush of extreme energy and mental alertness that will make you want to workout!!! After your first couple of sets you will have a mind blowing pump that everyone in the gym will be staring at. Your recovery from your workouts will be incredible. Within 30 days of using this product your friends will wonder what you are taking!!!!!! Your workout will never be the same……AMPED

Key ingredients: Esterfied Creatine Phosphate Sodium NAC, Nitric Oxide, BCAA Pump blend,
Benefits: Size, Strength, Pumps, Vascularity, Energy, Mental Focus, Endurance, Speed

“New esterified Creatine Phosphate Sodium is more soluble (97% vs. 55%) than regular creatine monohydrate, offering greater bioavailability.”
“More stable than other commercial forms of Creatine Monohydrate. Molecularly modified creatine to withstand the acidic conditions of the stomach.”
“Study showed the combination of NAC and creatine resulted in a 3% decrease in bodyfat.” Usually when taking commercial creatine monohydrate your body fat increases 3%+/- due to water retention. Your gains from our proprietary formula will be rock hard, lean muscle mass gains. “Good by old school creatine monohydrate”


• No Sugar
• No loading
• No Bloating
• No water retention
• No Gain in Bodyfat

*Enhances Size, Hardness, and Vascularity
* Increases protein synthesis for increased lean muscle mass
* Increases nitrogen retention
* Reduces muscle tissue breakdown (anticatabolic)
* Improves performance and endurance
* Maximizes recovery
* Provides energy during dieting
* Boosts your body's immune system
* Helps support Nitric Oxide Synthesis

[spanishflava17]

thanks for the advice guys its been very helpful