I want to start taking creatine - UK-Muscle Body Building Community

Champ · 28-08-2003, 09:01 PM

Hi i have been working out alot now and i am interested in taking creatine and i was just wondering what shall i do, how should i take i.e. after workout etc, and what shall i buy which is effective, safe and cheap hehe ?

cheers

demon · 28-08-2003, 09:41 PM

Hi Champ.

Creatine is a pretty good supplement - I definitely noticed an increase in strength when I started taking it.

It is usually taken at about 5g per day (1 teaspoon) and is best taken dissolved in a sugary drink, such as fruit juice or lucozade, as this supposedly increases absorption rates.

Some people suggest loading up on it for the first week or so, ie taking about 15-20mg, split throughout the day. Others don't bother with this. Also, some people cycle their creatine, ie taking it for a number of weeks then not taking it for a while, whereas others (such as me) don't.

Creatine can be taken before a workout - where it may provide an added 'pump' - or you can add some to your post-workout shake. I generally take a bit before and a bit after.

As far as the type goes, there are a number of 'serums' and 'delivery-mechanisms' for creatine. It's probably just as effective and definitely cheaper to just buy a plain old tub of creatine powder. You can get this at www.proteinfactory.co.uk and if you're a UK-Muscle member you can get a discount. (I'll send you a PM with the URL.)

Raven · 28-08-2003, 09:43 PM

Well the brand of creatine doesn't realy matter, I have used lots of different types and found them all to do the same thing, You should be able to buy a kilo for about 25 pounds now. Optimal dose is 5 grames AM and 5 grames post workout or on non training days take it before bed.

It is debatable on if you need to load up on it or not, I personaly believe it's better so I take 5 grams 4 times a day for the first 5 days but find what works for you

***Lorian*** · 29-08-2003, 12:21 PM

Sound advice from the guys above ..

Shoot for plain Creatine powder, I personally favour loading so I'd go for 5g taken 4 times per day (total 20g) for 5 days. Thereafter a maintenance dose of 5g per day is fine.

L

Desdicado · 29-08-2003, 12:28 PM

Personally I prefer to load up for 5 days, ie take it 4 times a day before dropping to twice on training days and once on non training.
I also Cycle it, ie take it for 5 weeks, then off for maybe two months as your body produces creatine itself naturally, if you are constantly taking it your body will slow down it's own production, so I'm told anyway.

Champ · 30-08-2003, 12:58 PM

Cheers guys and thanks alot for the good advice

**hackskii** · 02-09-2003, 08:57 PM

I read that it is not good in acidic beverages like orange or grapefruit juice but works well with sweet juices like grape juice and apple juice. I would not worry about the brands just price and I did notice gains on creatine. I really liked the brand V12 by Sans but it is probably the most expensive micronized creatine you can buy. But it tastes really good and mixes easy.

28-08-2003, 09:01 PM	#1 (permalink)
Champ Newbie Trainer Join Date: Jul 2003 Location: London Posts: 7	I want to start taking creatine Hi i have been working out alot now and i am interested in taking creatine and i was just wondering what shall i do, how should i take i.e. after workout etc, and what shall i buy which is effective, safe and cheap hehe ? cheers __________________ Failure isn't a option!

28-08-2003, 09:41 PM	#2 (permalink)
demon Looking Freaky Join Date: Apr 2003 Location: Northern Ireland Posts: 809	Hi Champ. Creatine is a pretty good supplement - I definitely noticed an increase in strength when I started taking it. It is usually taken at about 5g per day (1 teaspoon) and is best taken dissolved in a sugary drink, such as fruit juice or lucozade, as this supposedly increases absorption rates. Some people suggest loading up on it for the first week or so, ie taking about 15-20mg, split throughout the day. Others don't bother with this. Also, some people cycle their creatine, ie taking it for a number of weeks then not taking it for a while, whereas others (such as me) don't. Creatine can be taken before a workout - where it may provide an added 'pump' - or you can add some to your post-workout shake. I generally take a bit before and a bit after. As far as the type goes, there are a number of 'serums' and 'delivery-mechanisms' for creatine. It's probably just as effective and definitely cheaper to just buy a plain old tub of creatine powder. You can get this at www.proteinfactory.co.uk and if you're a UK-Muscle member you can get a discount. (I'll send you a PM with the URL.) __________________ DEMON "We are what we repeatedly do. Excellence then, is not an act, but a habit." - Aristotle

28-08-2003, 09:43 PM	#3 (permalink)
Raven Hardcore Moderator Join Date: Apr 2003 Location: The Bowery Posts: 849	Well the brand of creatine doesn't realy matter, I have used lots of different types and found them all to do the same thing, You should be able to buy a kilo for about 25 pounds now. Optimal dose is 5 grames AM and 5 grames post workout or on non training days take it before bed. It is debatable on if you need to load up on it or not, I personaly believe it's better so I take 5 grams 4 times a day for the first 5 days but find what works for you __________________ To find what was lost you must first go back to the beginning and find it again To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. http://www.ucw.biz/

29-08-2003, 12:21 PM	#4 (permalink)
*Lorian* Administrator Join Date: Apr 2003 Location: Cheltenham Posts: 2,482 Blog Entries: 1	Sound advice from the guys above .. Shoot for plain Creatine powder, I personally favour loading so I'd go for 5g taken 4 times per day (total 20g) for 5 days. Thereafter a maintenance dose of 5g per day is fine. L __________________ Now wearing the Captain's Hat.

29-08-2003, 12:28 PM	#5 (permalink)
Desdicado Gym Addict Join Date: May 2003 Location: Edinburgh, Scotland Posts: 153	Personally I prefer to load up for 5 days, ie take it 4 times a day before dropping to twice on training days and once on non training. I also Cycle it, ie take it for 5 weeks, then off for maybe two months as your body produces creatine itself naturally, if you are constantly taking it your body will slow down it's own production, so I'm told anyway. __________________ Stop!,...... Hammer Time.

30-08-2003, 12:58 PM	#6 (permalink)
Champ Newbie Trainer Join Date: Jul 2003 Location: London Posts: 7	Cheers guys and thanks alot for the good advice __________________ Failure isn't a option!

02-09-2003, 08:57 PM	#7 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,671	I read that it is not good in acidic beverages like orange or grapefruit juice but works well with sweet juices like grape juice and apple juice. I would not worry about the brands just price and I did notice gains on creatine. I really liked the brand V12 by Sans but it is probably the most expensive micronized creatine you can buy. But it tastes really good and mixes easy. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

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