I bought some creatine, but I must confess I don’t really know what to do with it. From what I understand, it needs to be taken with something insulinogenic… but I don’t eat carbs except for a small amount at breakfast and Surge peri-workout 3xweek.
Should I load for a week, taking 5g at breakfast, 5g pre-workout and 5g post-workout? Or should I just start taking 5g daily with one of those meals.
I heard that there’s no need to load. How’s your diet and workouts? Assuming that you’re eating like you should and working out with intensity, you should expect to see some strength gains from creatine. Drink alot of water as well.
every time i do a little research i find different opinions on when to take it, how to take it, what type to take, and so on. my preference is micronized monohydrate before and after workouts, and morning and evening on non-lift days. i like to take it with waxy maize starch (vitargo cgl) due to its rapid digestion/absorption. a little water weight is the norm.
be forewarned that you might not see amazing results. creatine occurs naturally in the body, but rates vary from person to person. if your body is producing a sufficient amount supplementation will not help. but hey, you never know until you try
[quote]burbanky wrote:
I heard that there’s no need to load. How’s your diet and workouts? Assuming that you’re eating like you should and working out with intensity, you should expect to see some strength gains from creatine. Drink alot of water as well. [/quote]
Diet is good, I think. somewhere north of 4000kcal/day, mostly protein and fat. Training is strength-oriented, so it should be pretty easy to gauge effectiveness.
I never did the loading phase, my body soaked it up really fast the first time.
I’d say keep creatine as a part of your diet just because recent studies are showing that creatine monohydrate has the potential to ward of dementia and other brain related disorders. Studies only talk about monohydrate, they haven’t run CEE or anything else through the same batch of trials yet.
If you feel like loading, then you can divide it up over three servings during the day (breakfast, lunch and post-workout). It’s not necessary, but you can load if you want.
Or, you can just take five grams per day and take it with your Surge on workout days and with breakfast on non-workout days.
Thibs says to load, Berardi says you don’t need to…lots of different opinions
Loading is only a week and wouldn’t hurt to try really. I take mine with water but like Nate Dogg said, always mix it in with Surge after a workout and take it in the AM other days.