Creatine: How Do I Best Absorb It?

[ucimigrate]

Hi Everyone,

I want to use my creatine to absorb the most of it. I could use your opinions on:

1. Which forms you take and why?

Will Brink's "Creatine Graveyard" posits creatine monohydrate is the best.

Says creatine monohydrate is just as good as anything else out there.

2. How you take it?

a. Pre, Post workout, or both

b. With sugars, Hawaiian punch, dextrose, or anything else like warm water?

c. To load traditional way (5x/day), load slowly (2x)/day, or not at all

Thanks

 

[kbayne]

Creatine monohydrate at 3-5 grams per day every day for roughly a month. After the month, only need to dose on workout days. Timing is irrelevant.

 

[Admin]

I did like his vid about the difference in warm vs cold water....but I'm wondering if that is irrelevant considering the acidic environment of the stomach.. mr.cooper69

 

[isurfnudebra]

Hi Everyone,

I want to use my creatine to absorb the most of it. I could use your opinions on:

1. Which forms you take and why?

Will Brink's "Creatine Graveyard" posits creatine monohydrate is the best.

Says creatine monohydrate is just as good as anything else out there.

2. How you take it?

a. Pre, Post workout, or both

b. With sugars, Hawaiian punch, dextrose, or anything else like warm water?

c. To load traditional way (5x/day), load slowly (2x)/day, or not at all

Thanks

Creatine monohydrate has near 100% oral bioavailability, therefore it will be absorbed (regardless of taken with sugar, it doesn't matter and I wouldn't take with sugar personally, waste of CHO macros).

When I begin creatine myself, I normally take 5g creatine monohydrate preworkout and another 5g later (10g total daily), for about a couple weeks. After this period, I just aim for around 5g on lifting days or daily if I remember to.

 

[T-Bone]

I just take 5G a day.

 

[Distilled Water]

I just take 5G a day.

I do now too. I used to do 20gr/day back in the day and it was solid (fullness) my training and diet is way better now :think:

I know there is some possible elevated DHT issues with higher doses, weird I know.

 

[ucimigrate]

Do you do 5g a day in water, or juice?

 

[kbayne]

Water, juice, protein, doesn't matter.

 

[ucimigrate]

Thanks. Maybe I'll switch to a lower-calorie alternative.

 

[scoooter]

For uptake I've read, probably on ergo-log, that these may be of some benefit..

ALA
Fenugreek
CinnulinPF

I believe the whole juice sugar thing was to induce an insulin spike

 

[AntM1564]

No need to complicate things. Take 3-5g daily, whenever and however you choose. Try to get into a routine of when you take it so you don't forget.

 

[snagencyV2.0]

Creatine: How Do I Best Absorb It?

anally

(sorry I could not resist)

Will Brink's "Creatine Graveyard" posits creatine monohydrate is the best.

even a blind squirrel finds a nut every now & then....

yes mono just fine, looks like everyone here has nailed everything down for you

 

[ucimigrate]

I know I'm being overly finical. I just have wasted a lot of money on supplementation in the past; I wanted to nail things down exactly.

 

[TKC432]

I know I'm being overly finical. I just have wasted a lot of money on supplementation in the past; I wanted to nail things down exactly.

Then stay with the tried and true ..... Creatine Monohydrate. The most studied and proved supp on the market .... since 1950. Many companies try to improve upon this and there are some out there that are fairly good, but you can't go wrong with the original. And go with Creapure .... the Germans make the highest quality Creatine Mono out there. Best part of this supp category is the fact that the best Creatine is also the cheapest

Creatine Monohydrate - 5g ed

I put it in my post workout shake on workout days .... and on rest days I will put it in a shake if I have one or just toss 5g in a glass of warm water or whatever. Very easy as far as supps go ....

 

[snagencyV2.0]

Then stay with the tried and true ..... Creatine Monohydrate. The most studied and proved supp on the market .... since 1950. Many companies try to improve upon this and there are some out there that are fairly good, but you can't go wrong with the original. And go with Creapure .... the Germans make the highest quality Creatine Mono out there. Best part of this supp category is the fact that the best Creatine is also the cheapest

Creatine Monohydrate - 5g ed

you are supposed to be plugging our CreaTrona, dammit! :hitwithrock:

 

[TKC432]

you are supposed to be plugging our CreaTrona, dammit! :hitwithrock:

The man is correct ..... For those with absorption issues that also want to stay with the tried and true Creatine Monohydrate rather than the lesser proven new concoctions out there like Creatine HCL or Creatine Malate, then CreaTrona by FINAFLEX is definitely the right choice.

Crea-Trona® delivers more Creatine to muscle cells by regulating pH levels in muscles resulting in greater Creatine absorption and delivering an increased training capacity. The innovative buffer system built around Crea-Trona® protects the creatine from converting into creatinine in the stomach keeping the pH level around 10 which makes for higher bioavailability and absorption into muscle cells. Built with Sodium Carbonates, Crea-Trona® maintains a higher pH level as it passes through the stomach and is absorbed into muscles.*

Well worth it ! More bang for your buck

 

[SoupNaziNazi]

Creatine monohydrate at 3-5 grams per day every day for roughly a month. After the month, only need to dose on workout days. Timing is irrelevant.

after the month of every day dosages, if u only work out 3 days a week should I add one or two extra days of 5g or is 3 days enough to keep it in ones system?

 

[jerseyswol]

You can choose to load if you really want to reach muscle saturation faster, but once saturation is reached 5g a day is a good guideline to keep saturation

 

[kbayne]

after the month of every day dosages, if u only work out 3 days a week should I add one or two extra days of 5g or is 3 days enough to keep it in ones system?

Id pry dose at least 4x a week.

 

[Jiigzz]

Did someone say a years worth of Creatine Mono for under $15?

http://www.nutraplanet.com/product/serious-nutrition-solutions/creatine-monohydrate-1200-grams.html

 

[TKC432]

Did someone say a years worth of Creatine Mono for under $15?

http://www.nutraplanet.com/product/serious-nutrition-solutions/creatine-monohydrate-1200-grams.html

Maybe its because of the heavy squat session I finished about an hour ago that has my mind too fried to figure this one out .... but 200grams at 5 grams a day (assuming that is what everyone else doses it at .... I know I do) only gets you 40 days ..... not 365 days (1 year) :tired:

 

[kbayne]

Maybe its because of the heavy squat session I finished about an hour ago that has my mind too fried to figure this one out .... but 200grams at 5 grams a day (assuming that is what everyone else doses it at .... I know I do) only gets you 40 days ..... not 365 days (1 year) :tired:

It's 1200 grams. And most dose 3-5 grams and do not dose every single day.

 

[Jiigzz]

Maybe its because of the heavy squat session I finished about an hour ago that has my mind too fried to figure this one out .... but 200grams at 5 grams a day (assuming that is what everyone else doses it at .... I know I do) only gets you 40 days ..... not 365 days (1 year) :tired:

1.2g

 

[snagencyV2.0]

Maybe its because of the heavy squat session I finished about an hour ago that has my mind too fried .... but 200grams at 5 grams a day only gets you 40 days ..... not 365 days (1 year) :tired:

you were tired all right - at least you had an excuse eh?

1.2g

but you -- 1.2g?? well what was your excuse there, mister?

 

[cubsfan815]

anally

(sorry I could not resist)

Clicked on thread, hoping to see: In your butt.

You sir, delivered!

 

[Jiigzz]

you were tired all right - at least you had an excuse eh?

but you -- 1.2g?? well what was your excuse there, mister?

Haha, a true sign I needed sleep. 1.2KG lol.

 

[TKC432]

you were tired all right - at least you had an excuse eh?

but you -- 1.2g?? well what was your excuse there, mister?

:thinking:
Feeling much better now :veryhappy: Got plenty of sleep .... managed to come downstairs without having to clutch the railing for dear life .... legs are sore but still functional.

 

[Spaniard]

I did like his vid about the difference in warm vs cold water....but I'm wondering if that is irrelevant considering the acidic environment of the stomach.. mr.cooper69

The stability factor of creatine in cold vs warm water wouldn't make a notable difference in absorption.

 

[GD67]

I recently bought 5 Kilos of Creatine at Hard Rhino for $11 a kilo. It's not Creapure but micro. I think it's good.