Liam

Hi guys just wondering if anyone can tell me when is the best time to take this.

Its a white power, 10g each serving, thats meant to be mixed with 400-500ml of cold water / fruit juice and drank - to be taken every other day.

I got it about a year ago but didn't take it for long as i stopped training.

Can anyone basically tell me what it does and when is best to take it / pre / post training?

Currently i put it in my pre workout shake but don't know if thats best.

Thanks.

shorty

creatine mono idealy should be taken 45mins before a workout with some simple carbs....ie banana this helps force the creatine into your muscles

it should also be taken immediatly after workout in the same way...with simple carbs...

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Liam

So i should take it twice a day on my workout days ... 5g each time?

shorty

yeah... 2 ways to take it really 2 x 5g every day for about 4 -6 weeks then come off it for about 3 weeks and start the cycle again...

or the other way is to just take it on training days 2 x 5g that day and dont take it on none training days!

upto you mate...make sure you drink plenty of water when taking creatine!

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Conrad

PhD products are the business, moving on .... how to take: If your under 75k begin by loading with 5 grams daily for week. (PhD creatine is monohydrate (not ethyl ester) so its gneraly accepted that loading is needed) Upon completion of this 7 day period use 5 grams every second day.


if you weigh more than you can get away with begining with 10 grams for the loading phase (a week as above) and the maintainance every other
day.

how it works? Basicaly creatine fuels the molecular machinery that generates force.

There are two types of muscle.. type I and type II. The type II muscle fibers are the ones that can get big in size and generate fast, strong muscle contractionsto generate power. Type I are slow twitch muscle fibers which contract a slower rate of speed. Type I muscle fibers contract slower when compared to Type II muscle fibers and have the ability to keep contracting for longer periods of time, at this lower level of intensity. So marathon runners etc are concerned about type I and bodybuilders and sprinters etc with type II.



Basicaly creatine refuels the type II muscle if you like. When a muscle is required to contract ATP (this is kinda like the energy source) is conscumed. After a few sets ATP levels become depleted and you cant lift the weight.Supplementation with creatine increases further the capacity to regenerate ATP. In other words, the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. So you can lift more for longer and thus build more msucle! Horay.

Nd thats the basic gist big man...worth a rep point ...golden info there:rolleye11

Conrad

nd id take pre and post workout and upon waking...forgot to mention that.

shorty

i dont believe that loading phase crap.... id just take it twice a day....altho its upto you liam if you wanna do the loading phase!


i use CEE so no loading phase or simple carbs needed and ive tried Tiny Toms way of taking it... before and after training 6g total on training days only! so far so good plus saving me some money!

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Conrad

lol i knew i was gonna open a can of worms when i mentioned the loading phase. I also take CEE for that very reason..3g before, 3g after and 3 g on non training days with 5g glutamine before am cv.

Yeah...tbh i dont know what to think about the loading phase...when i took mono i used a loading phase and it didnt really do me any harm...didnt really bloat that much ...but as shorty says its a little expensive.

Liam

I won't do the loading phase as ive been taking it for a while and remember doing it originally.

Thanks for your help guys, im going to start taking it on my training days pre and post workout.

Any suggestions what to take it with? I cant stand it in water.

good explanation conrad thx bud

chrisj22

Grapefruit juice is a winner apparently (if you like grapefruit juice). I'd personally rather drink cat p1ss.

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Conrad

yeah grapefruit juice, orange juice, cranberry juice are all good...what ever tickles your fancy mate.

iain1668

grapefruit juice 1st thing in morning and some more after the gym with your carbs.
taking it before the gym will do nothing for your workout, so you maybe wasting some creatine mono there. better to replace creatine levels after the gym.
il check on a source but im sure creatine mono and fresh orange dont go,though il try find a referance to back this up.

iain

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hackskii

It is grape juice for the dextrose you wanna mix the creatine in.

Loading is not necessary.

5 grams a day max is all that is needed.

Creatine is used to help ATP (tri as in 3) stores and mostly for after you go to failure it will convert to ADP (di as in 2), to convert ADP back to ATP (using creatine) so you have more fuel for the muscle.

I think one gets about 3 grams a day with natural sources.
That is why you dont need 10 grams as that is twice as much as you can store and you already have some in storage.

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pauly7582

For creatine monohydrate to be absorbed and utilised effectively it must be accompanied by simple carbs (insulin) and sodium, these act as 'carriers' to put it simply. Taking mono with water alone results in roughly 70% being excreted.

The major point to taking creatine is as Hacks stated to fuel the ATP PC system (short bursts of maximal energy) but also due to the cell volumising effects of creatine. Where cell volumising occurs, due to the influx of water due to creatine consumption, this in turn triggers anabolic processes in the body. This is the second and more prominent mechanism of creatine action.

5g per day PWO with carbs and sodium (so make sure your PWO drink has electrolytes) is all that is needed.

jjb1

its debatable how much your body can consume too any more than 3-5 grams could be a waist and just letting your organs deal with it

pwo has always made the most sense to me this is when your body will let the sugers push it to where it needs to be and it will be there untill next workout as it is the last form of energy in the muscle i belive

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