if you are gonna go on creatine you take it EVERYDAY AND PWO in your shake
personally from what I have read I would not do pills because your bod cannot digest it-it passes through your system if it is not dissolved-I would make hot tea or coffee and dump some in there-it has no taste
but I"m not an expert on the technology of the pill form so maybe read up on it more
The pill form of creatine is not the best, but it won’t kill you. You want your creatine to be absorbed faster rather than slower, to take advantage of the feeding window after a workout.
With that in mind, the absolute best time to take it is in your high-carb PWO drink, like Surge. The insulin-spike provided by the carbs drives creatine into the muscles the same way it does with protein.
On non-workout days, just mix it in something where it will dissolve completely. It’s not necessary to take it on non-workout days, but it doesn’t hurt either.
You have to make sure you mix your creatine completely. From what I think I understand, if you leave some creatine crystals unmixed, they will try to absorb water out of your intestines/stomach rather than out of your drink, and this will cause stomach irritation.
Just an update, its been just over a week and half or so since I started the Creatine and every single one of my lifts have increased 5-10 lbs, my endurence has increased and muscle size has increased. Also I have not experienced any bloating, gas, or any other negative side effect. Also I did not go through a loading phase, typically taking 1 Table spoon with 8oz gatorade right after working out.