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Old 18-12-2007, 03:32 PM   1 links from elsewhere to this Post. Click to view. #1 (permalink)
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Best way to take Creatine?
I got some mono creatine stuff. Its pure so every 5g litteraly only contains 5gs of the stuff but I am unsure what the best way to take it is. I am going to do 2x5g a day. 1 In morning before my 30 min walk and 1 before my evening work out but how should I take it?
In my protein shake? Pure with water just neck it?
Any advice please.
Thanks.
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Old 18-12-2007, 04:09 PM   #2 (permalink)
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Re: Best way to take Creatine?
i take mine with my protein shakes pre/post workout... but either way is fine mate..
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Old 18-12-2007, 04:12 PM   #3 (permalink)
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Re: Best way to take Creatine?
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Originally Posted by simeon69 View Post
i take mine with my protein shakes pre/post workout... but either way is fine mate..
Thank you very much :love:
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Old 18-12-2007, 04:17 PM   #4 (permalink)
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Re: Best way to take Creatine?
Take each 5g with 15-20g of glucose in a little water, or mix with fruit cordial if you dont like the taste, creatine monohydrate relies on insulin to work at its best, taking it with a bit of sugar such as glucose creates an insulin release meaning more creatine in your muscles

Take it pre & post workout if you having 10g per day, on non training days any time of the day is fine
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Old 18-12-2007, 04:21 PM   #5 (permalink)
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Re: Best way to take Creatine?
Quote:
Originally Posted by genesis View Post
Take each 5g with 15-20g of glucose in a little water, or mix with fruit cordial if you dont like the taste, creatine monohydrate relies on insulin to work at its best, taking it with a bit of sugar such as glucose creates an insulin release meaning more creatine in your muscles

Take it pre & post workout if you having 10g per day, on non training days any time of the day is fine
Ok so not in the morning. As the 30 min walk is not a major "work out" lol more like im a zombie wake me up!

Ok when you say take with a bit of glucose such as sugar do you mean like brown sugar or an actual power/tablet? If it is sugar would a level tea spoon of brown sugar with 5g of creatine pre and post work out will be fine?

For example about the glucose thing would something like http://www.myprotein.co.uk/bulk-powd...ates/dextrose/ be fine?
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Old 18-12-2007, 04:30 PM   #6 (permalink)
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Re: Best way to take Creatine?
take with high glycemic index carbs as the insulin spike allows greater uptake by up to 60%-from susan kleiner power eating book-personally i do this and also put in post workout protein shake
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Old 18-12-2007, 04:39 PM   #7 (permalink)
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Re: Best way to take Creatine?
Quote:
Originally Posted by paulo View Post
take with high glycemic index carbs as the insulin spike allows greater uptake by up to 60%-from susan kleiner power eating book-personally i do this and also put in post workout protein shake
Not even going to act as if I know what high glycemic index carbs are! Google is my friend, so off to do some searching!

Thanks though, I have plenty of protein shake which has like 1.8g of sugar in it! Doubt thats enough though!
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Old 18-12-2007, 04:52 PM   #8 (permalink)
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Re: Best way to take Creatine?
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Originally Posted by YetiMan View Post
For example about the glucose thing would something like http://www.myprotein.co.uk/bulk-powd...ates/dextrose/ be fine?
Thats the one
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Old 18-12-2007, 07:46 PM   #9 (permalink)
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Re: Best way to take Creatine?
GI is just basically how fast they digest if its high GI it digests fast e.g white pasta/potato's if its low it would be something like sweet potato or brown rice etc!

I perosonally think that the only best time to take creatine is within half hour after training as this is your bodies open window into your muscle which means it need 40-50g protein, 40-50 fast acting carbs and 5-10g or creatin to help grow!

Maltodextrin is a good fast acting carb for you if you dont have a post work out meal e.g jacket potato/pasta or something like that!
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Old 18-12-2007, 08:36 PM   #10 (permalink)
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Re: Best way to take Creatine?
Quote:
Originally Posted by Chris4Pez View Post
GI is just basically how fast they digest if its high GI it digests fast e.g white pasta/potato's if its low it would be something like sweet potato or brown rice etc!

I perosonally think that the only best time to take creatine is within half hour after training as this is your bodies open window into your muscle which means it need 40-50g protein, 40-50 fast acting carbs and 5-10g or creatin to help grow!

Maltodextrin is a good fast acting carb for you if you dont have a post work out meal e.g jacket potato/pasta or something like that!
Chris, different sized people, people with different somatotypes etc have different needs. There's no one recommendation for everyone as far as macro's are concerned PWO....and I'd say 10g creatine mono for the average joe is waaay over-kill.

Also research has/is being done to show there may not necessarily be this short 'window of oppurtunity' that people are lead to believe...
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Old 18-12-2007, 08:42 PM   #11 (permalink)
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Re: Best way to take Creatine?
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Also research has/is being done to show there may not necessarily be this short 'window of oppurtunity' that people are lead to believe...

^^^ agreed.

Post WO nutrition is over rated. If only people thought about all their meals as much as they did their post gym shake within 8 mins of dropping the weights ...
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Old 18-12-2007, 08:50 PM   #12 (permalink)
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Re: Best way to take Creatine?
Quote:
Originally Posted by YetiMan View Post

For example about the glucose thing would something like http://www.myprotein.co.uk/bulk-powd...ates/dextrose/ be fine?
I think it is cheaper from Superdrug, £1 for 500g

I'd take 5g morning, 5g post WO, insulin sensitivity is highest in the AM after your over night fast.
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Old 19-12-2007, 09:11 AM   #13 (permalink)
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Re: Best way to take Creatine?
Thanks for all the advice and help it really is appricated.
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Old 19-12-2007, 06:44 PM   #14 (permalink)
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Re: Best way to take Creatine?
As creatine relys on insulin it wouldnt be good for diabetics right?
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Old 19-12-2007, 06:47 PM   #15 (permalink)
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Re: Best way to take Creatine?
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Originally Posted by N.P View Post
As creatine relys on insulin it wouldnt be good for diabetics right?
It doesn't rely on insulin as such. The up-take is just much more 'efficient' with.

I'm no doctor but I'm pretty sure diabetics (depending on which type?) would still secrete insulin - just not in the same quantities I'd guess.

I personally would see no problem with it.
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