creatine mono questions...

[Ogrew]

I just want opinions on the subject of pure creatine mono.
Everywhere on the web i read something different...

1. Do you believe in a loading phase? how long? how much?

2. Do you take it before workout? after workout? or both?

3. Do you cycle it for x amount of weeks on and off?

4. How long does it take for it to work its way out of your system?

thx in advance :) !

:pb

[Ritch]

Loading phase will get you results faster like in 7-10 days. You`ll need 20 grams a day spaced evenly.

Monohydrate, I read takes 90minutes to peak so if you take it before take that into consideration. Always take it after training with simple sugars. Some even do just that, creatine 5 grams post workout year round.

Unless cost is a concern, which I doubt because it`s insanely cheap, I don`t see the point in cycling it. Creatine will stay elevated in the blood for 2 weeks post usage.

If you don`t load and take 5 grams on non workout days and 10 grams on workout days, you will notice effects within 3 weeks or so.

[#8]

^^that sounds about right

[Ritch]

Forgot to add the loading phase may cause you to drop a load in your pants... Don`t be surprised if you have to hit the can. I ****ed up on my loading phase and was using tablespoons instead of teaspoons. Oh, the stomach cramps were horrible. Then I had my mom saying " I told you not to take that stuff..." Ha, ha ha...

[SmallieBigs]

lol... tablespoons for teaspoons would def do that....

sounds like solid advice to me...

[CHiMP]

Make sure it's CreaPure branded as well. Generally regarded as the purest form of Creatine Monohydrate.

[buildinthaskinnys]

Everyone always says that you should take creatine post workout, but like you said it takes about an hour or more to peak in your blood stream, so what good is it to you 90 mins after you work out? That means your muscles were depleted for 90 mins?

I read that about 6 months ago in a study also and thought wouldnt you want creatine levels to peak during your work out when you would need them the most?

I have been taking my mono about 30 mins before I hit the gym and again after I workout that way I know I am covered on both ends.

[O-Train]

Loading phase because route of administration = oral. Absorption is low. Not needed though. I use 5g/day without a loading phase.

It's stored and used for energy production. I don't think when you take it matters significantly but following exercise and accompanied by an insulin spike is probably the best way to do it. These articles are interesting:

http://www.ncbi.nlm.nih.gov/pubmed/11740297?ordinalpos=16&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsP anel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

http://www.ncbi.nlm.nih.gov/pubmed/18652080?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsP anel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

Especially this, I think I initially wanted to add in sodium PWO for another reason but this is a good reason too:

Adding creatine with a carbohydrate source has been observed to enhance uptake, primarily through the effect of an insulin response [4,26]. Additionally, some research in cell culture has indicated that combining creatine and sodium may additionally enhance creatine uptake via the manipulation of increasing the gradient in which the CreaT functions [27].

I cycle it usually 3-4months on 1 month off. That was based on something someone told me but I have yet to find anything that substantiates cycling creatine. I think it had something to do with decreased creatine transporter activity (or something similar).

Read this:

http://www.pubmedcentral.nih.gov/articlerender.fcgi?tool=pubmed&pubmedid=18500965


It seems like chronic use up to 5g/day is probably fine. This is an abstract on creatine risk assessment:

Creatine monohydrate (creatine) has become an increasingly popular ingredient in dietary supplements, especially sports nutrition products. A large body of human and animal research suggests that creatine does have a consistent ergogenic effect, particularly with exercises or activities requiring high intensity short bursts of energy. Human data are primarily derived from three types of studies: acute studies, involving high doses (20 g/d) with short duration (< or = 1 week), chronic studies involving lower doses (3-5 g/d) and longer duration (1 year), or a combination of both. Systematic evaluation of the research designs and data do not provide a basis for risk assessment and the usual safe Upper Level of Intake (UL) derived from it unless the newer methods described as the Observed Safe Level (OSL) or Highest Observed Intake (HOI) are utilized. The OSL risk assessment method indicates that the evidence of safety is strong at intakes up to 5 g/d for chronic supplementation, and this level is identified as the OSL. Although much higher levels have been tested under acute conditions without adverse effects and may be safe, the data for intakes above 5 g/d are not sufficient for a confident conclusion of long-term safety.


Not totally sure on clearance. You are always using some creatine phosphate as energy (just way more during short, rapid, high intensity stuff). I've seen wash out periods of 28 days in studies, it's probably less than that.

I also found an article that states: We conclude that creatine ingestion itself stimulates muscle glycogen storage, but does not affect muscle GLUT-4 expression.

So not only increased creatine phosphate providing energy but more muscle glycogen too.

Now you have way more information about creatine than you probably ever wanted.

[Ogrew]

sounds good dude,
where do ya'll buy good cheap creatine mono at?

[Timbo89]

yupp, sodium helps too, just do waht i do man, mix it with some gatorade haha. excellent for sugars and sodium, ive deffinately found an improvement in taking it this way.

[kloan]

Make sure it's CreaPure branded as well. Generally regarded as the purest form of Creatine Monohydrate.

Is that under different name brands or just branded 'CreaPure'?

I have yet to see it anywhere.. anytime I go into a supp shop and ask if they have Creapure they look at me like I'm retarded.

[Timbo89]

ultimate nutrion makes CreaPure. usually comes in a 250G bottle, and usually sell two bottles together. around 33$ i believe.

[CHiMP]

Is that under different name brands or just branded 'CreaPure'?

I have yet to see it anywhere.. anytime I go into a supp shop and ask if they have Creapure they look at me like I'm retarded.

When you look at the bottle by whatever brand, there will be a small CreaPure emblem on it somewhere.

[Timbo89]

I never knew that. thanks for the info man.

[kloan]

When you look at the bottle by whatever brand, there will be a small CreaPure emblem on it somewhere.

k, good to know.. thanks

[_Ragnar_]

PVL Creatine MAXX is cheap and good its creapure

[kloan]

I got 2 for 1 300g Prolab Creatine Mono... which is CreaPure.

It's the creatine I first used when I worked out in highschool... got great results with it. High quality product.

I think the creatine I was using before was garbage. Made by Dymatize... less powdery, more crystalized. Made my shit green.

[deletedandgone]

I use the one by Higher Power, but I only notice an effect during the loading phase, at 20g a day for 6 days. As soon as I throttle down to 10g a day, the effect is gone. I think it's not absorbing properly, but I never had stomach cramps. So, do you think I should just keep taking it at 20g a day? Or until the desired effect is felt? I can take as much as 40g a day.

[Praetorian]

[QUOTE=Ogrew;171227]I just want opinions on the subject of pure creatine mono.
Everywhere on the web i read something different...

1. Do you believe in a loading phase? how long? how much? NO COMPLETELY UNNECESSARY...THATS MARKETING HYPE

2. Do you take it before workout? after workout? or both? MORNING AND POST WORKOUT

3. Do you cycle it for x amount of weeks on and off? 16 WEEKS

4. How long does it take for it to work its way out of your system? 3-4 WEEKS

thx in advance :) ! PS MAKE SURE ITS CREAPURE ONLY

:pb[/QUOTE


P

[deletedandgone]

How many grams exactly should I take? I'm up to about 20g a day, anything less and I feel nothing, even after a month of taking the stuff. I split it into 3 doses of about 7g per dose, since 10g at once makes me a little bit sick. My weight is 192 lbs.

Most people tell me that two doses of 5g a day is plenty and anything more puts extra stress on the kidneys.

[warlock]

Forgot to add the loading phase may cause you to drop a load in your pants... Don`t be surprised if you have to hit the can. I ****ed up on my loading phase and was using tablespoons instead of teaspoons. Oh, the stomach cramps were horrible. Then I had my mom saying " I told you not to take that stuff..." Ha, ha ha...

Creatine + milk = good diarrhea

[deletedandgone]

Creatine + milk = good diarrhea
creatine + breakfast + deadlift => breakfast on sidewalk