bcfclee27

I have just invested in a tub of creatine mono and some dextrose to take it with.

Is this the best way to take creatine or do people think its best just chucking a spoonful of creatine in with their protein shake ???

Cheers
Lee

genesis

yeh mono will work better with dextrose
5g creatine 15g dextrose

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genan

15g is not enough imo. I`d take 30g dext + 30g protein with 5g cre

bcfclee27

Ok so 30g dext and 5g creatine, how much water do i mix this with or does that not really matter ???

Thanks

genesis

Well your an idiot then!!

Only joking, its not an exaxct science with the glucose just make sure you whack a few scoops in, you dont need a lot of water half a half glass full something like that, just enough for the mono to dissolve and knock it back, you can mix it all in with some juice or cordial to take the taste away if you want

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bcfclee27

Cheers people appreciate it.

miller25

Basiclly 5grams of creatine with 1 large scoop of dex.

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TH&S

According to the Prof., a ratio of 1:4 or 1:5 (Creatine:Simple Carbs) is preferred for loading

http://www.uk-muscle.co.uk/supplemen...tml#post370188

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D: 220 | B: 110 | S: 170 | Target: 550

genan

Thanks for calling me an idiot :gun:

Are we on the same topic here? (creatine mono)

Mono has no taste whatsoever, so there is no need "to take the taste away..."

As for sugar it`s not exact science but all the researches I read mentioned at least 75g simple sugars. And that`s a lot of sugars There is no eveidence as far as I know that so little sugar you mentioned would be effective (I would be very happy if someone could prove me wrong as I don`t fancy eating so much sugar in an go). It`s advised to use 50% sugar and 50% protein, this way you can get the same insulin reaction you would get with 100% sugar.

Finally, water. You DO need lots of water (100ml water/1g mono) and you need to stay well hydrated throughout the day too. I think one of the main reasons that stomach cramps occur is you didn`t drink enough water.

And yeah, I`m no professor this is just my perosnal experience on the stuff.

genesis

i love ya really genan!

Yes its true you need to stay hydrated whilst your taking creatine, that dosent mean you need to dissolve your creatine in a 2l bottle of water though, just enough to knock it back and then go on about your business.

Creatine is plain tasting...but still tastes like crap...(maybe i'm not mixing it in enough water lol) i dont use it anymore tbh it never done much for me, i like CEE though

If your having it post workout then you can get away with mixing it with more sugar than you normally would, Genan your probably about right though mate, one or 2 spoons of dextrose = 15-30g

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