I am looking to order the creatine500 from at large website. I am just curious what would be the ideal way to take it. I have read many things, and some reccomend a loading phase while others say it is not necesarry. I also read something that said the most effective way to take creatine is with mini loading phases (3 days of high dosage, and then 3 days abstaining from taking creatine) : here is where I read this:
I also understand it is good to take it with a sugar like a grape juice or dextrose. If i take the dextrose can you buy dextrose powder or something, or should i get dextrose from a natural source.
And how much grams of creatine and sugar/dextrose should i take daily, and is it the same for non-training days, and when (pre/post workout?)
Finally, how long if at all should i cycle, and be off of creatine?
Thanks alot in advance, I jus want to make sure I'm doing it the right ray!
You do not need a loading phase. Just get your 5g every day. It just takes a couple of weeks to build up. I'm sure you can wait a couple of weeks.
You do not need to cycle it either. Creatine 500 is good stuff. I personally use Results from ALN which I think is much better. I saw much better results with it.
Alright, thanks for the respone. Appreciate it. Is it more effective to take it pre or post workout if I took the results?, and do you have any knowledge/opinion regarding the mini loading article i was refferring to.
Results is a pre-workout drink, because its got more in it than just creatine to assist in your workout and immediate recovery needs.
With straight creatine, timing isn't that important...its more the consistent daily dose that matters. If you go the results route you'd still take a serving on non-training days.
Actually, with RESULTS you don't need to take it pre-workout either. Timing is not important, daily use is.
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5 grams of creatine during my workout, (more towards the beginning), and another 5 grams in my post shake... works for me. Love using results during my workout.
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alright thanks guys good to know,
ZAR-FIT: if your taking the 10 grams daily on training days, and im assuming 5 grams on non-training days? do you do this continuously, as in not cycle
I would just take 3-5g/day everyday, you do not need to go above 5g/day and this will also provide you with the best value. If you are preparing for a specific event and need quick results then a 'loading phase' could be helpful, but it will waste a bit of product since you would be at the same place within a few weeks whether you do the loading phase or not.
The reason that some people take Creatine pre-workout or post-workout is that in both cases many individuals consume simple carbohydrates which would illicit an insulin response and increase the uptake. Training also increases blood flow which some believe could assist with uptake as well. As Chris suggested the timing with creatine is really not that important - the main thing is that you use it on a daily basis (consistency).
Is it better to take my creatine supplement(results) and protein (whey isolate) at different times, i.e; results pre workout, and protein post workout?
I take 5g with my pre workout meal and 5g with my post workout meal. I train 4 days a week. I also just want to praise the product. I just put a scoop in my mouth and is almost completely dissolves once I take a swig of water. There's no bad taste or lingering after taste like so many other powders out there.