Hello i’ve just got some creatine monohydrate powder but im not too sure on the best way to take it. I understand how much to take but on the bottle it says "dissolve in hot water". Could i not just use cold water or milk or something? I’ve also heard grape juice is really good because of something which is in it?
Thank you
The key to getting the creatine into your system is via an insulin spike. What the hot water is going to do is provide a more complete dissolving of the creatine whereas in a cold mixture this will not happen as well. The problem with following this is two-fold, you will have to cool the liquid prior to drinking and you will not get an insulin spike to help drive the creatine into your muscle cells.
Best route, mix your creatine with a high GI drink (dextrose is good here) and take immediately.
As far as the loading vs non-loading controversy, while it is true that some people don’t respond to the loading phase of creatine, there is only one way that you will find out if you will or not – try it out. The purpose of the loading phase is to saturate your system for the first 5 days and then drop back to the maintenance phase.
Loading phase:
Take 5g three times per day (equally spaced) with a high GI drink. Take about 12oz per serving of creatine.
Maintenance phase:
Take 5g once per day, typically after your workout as this will also be with a high GI drink.
In your second cycle, don’t do the loading pahase, just start in with the maintenance phase.
Your creatine cycle should typically be four weeks on and four weeks off. With this you will get the best results from the creatine and you will be able to see whether the loading phase works for you or not. If you don’t notice a difference in your workouts during the loading phase vs starting with the maintenance phase then don’t use the loading phase.
Last points to ponder…
– Keep your diet clean as creatine is only a supplement and you muscle growth happens outside of the gym. All the supplements in the world can’t counteract a poor diet.
– Keep your water intake up. Plan on a minimum of 1 gallon per day. Drink this throughout the day, not all at a single sitting. This is critical at the creatine will pull water into you cells which means that you will become dehydrated much easier.
– If you decide to stay with the creatine supplements, you will find many companies out there promising you the world, the only two that seem to be beneficial that you can actually keep full control over at this point are the creatine monohydrate (look for CreaPure) and Creatine ethyl ester (CEE). If you can use the monohydrate without any issues is will be the more inexpensive of the two so I would stick with it. The CreaPure label is one of the highest quality labels out today.
Good luck!!
March 11th, 2010 at 6:37 pm
I’ve been taking it for about 6 months, and I take 1 heaping teaspoon (about 5g) with milk about 45 mins before a workout. I’ve heard of using hot water, but I’ve never done it and I can tell taking it with cold millk works for me.
Also, don’t do a "loading phase" where you take a bunch at first. Just take 5g per day.
References :
March 11th, 2010 at 7:14 pm
The key to getting the creatine into your system is via an insulin spike. What the hot water is going to do is provide a more complete dissolving of the creatine whereas in a cold mixture this will not happen as well. The problem with following this is two-fold, you will have to cool the liquid prior to drinking and you will not get an insulin spike to help drive the creatine into your muscle cells.
Best route, mix your creatine with a high GI drink (dextrose is good here) and take immediately.
As far as the loading vs non-loading controversy, while it is true that some people don’t respond to the loading phase of creatine, there is only one way that you will find out if you will or not – try it out. The purpose of the loading phase is to saturate your system for the first 5 days and then drop back to the maintenance phase.
Loading phase:
Take 5g three times per day (equally spaced) with a high GI drink. Take about 12oz per serving of creatine.
Maintenance phase:
Take 5g once per day, typically after your workout as this will also be with a high GI drink.
In your second cycle, don’t do the loading pahase, just start in with the maintenance phase.
Your creatine cycle should typically be four weeks on and four weeks off. With this you will get the best results from the creatine and you will be able to see whether the loading phase works for you or not. If you don’t notice a difference in your workouts during the loading phase vs starting with the maintenance phase then don’t use the loading phase.
Last points to ponder…
– Keep your diet clean as creatine is only a supplement and you muscle growth happens outside of the gym. All the supplements in the world can’t counteract a poor diet.
– Keep your water intake up. Plan on a minimum of 1 gallon per day. Drink this throughout the day, not all at a single sitting. This is critical at the creatine will pull water into you cells which means that you will become dehydrated much easier.
– If you decide to stay with the creatine supplements, you will find many companies out there promising you the world, the only two that seem to be beneficial that you can actually keep full control over at this point are the creatine monohydrate (look for CreaPure) and Creatine ethyl ester (CEE). If you can use the monohydrate without any issues is will be the more inexpensive of the two so I would stick with it. The CreaPure label is one of the highest quality labels out today.
Good luck!!
References :
March 11th, 2010 at 7:29 pm
The juice suggestion is for the sake of the insulin spike.
There’s no big difference. I eat mine off a spoon necked with water.
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References :