Creatine Absorbtion

[wilson004]

I have purchased prolabs creatine but i am unsure if i should take any vitamins or any other supplements that will help increase the absorbtion?can you help me out!

[chlaxman]

take creatine with a carb source, such as dextrose. it's best to take it with a high gi carb source to increase absorbtion.

[satanfuneral]

I have purchased prolabs creatine but i am unsure if i should take any vitamins or any other supplements that will help increase the absorbtion?can you help me out!

yes u can take dextrose, alpha lipoic acid & d-pinitol & some other goodies to make it more efficient.

[pumpga]

I take mine with gatorade powder. Has dextrose in it.

[PowerSwede]

Just throw it in your whey/dextrose/sodium post workout drink.

Take creatine in the morning on non-training days and post workout on training days, that is when your insulin sensitivity is the highest, use whey/dextrose to spike insulin, add a couple of ml of sodium because creatine is dependant on sodium for transport (and studies have shown that creatine levels in muscles peak when blood sodium levels are high).

Regarding caffeine and creatine, caffeine negates all ergogenic benefits from creatine, don't take caffeine pre workout, the strenght gains from creatine will be gone if you do.

[SpeedAddict]

hey powerswede or anyone else that knows, i just got some EAS Phosphogen creatine and im about to go workout i havent started a loading phase or is their a need too, i also havent even taken it yet? when do i take it i saw powerswede said post workout but can someone explain it to an extent im new to creatine.

thnx :)

also when it says dtink 120 ounces.... thats ridiculous how much do you all drink

[satanfuneral]

Just throw it in your whey/dextrose/sodium post workout drink.


PowerSwede u mix creatine with dextrose yes? I personally take dextrose 15-30 mintues after creatine intake, dextorse goes faster to the circulation in comparison with creatine, I believe it works better that way.

[Oxi]

Just throw it in your whey/dextrose/sodium post workout drink.

Take creatine in the morning on non-training days and post workout on training days, that is when your insulin sensitivity is the highest, use whey/dextrose to spike insulin, add a couple of ml of sodium because creatine is dependant on sodium for transport (and studies have shown that creatine levels in muscles peak when blood sodium levels are high).

Regarding caffeine and creatine, caffeine negates all ergogenic benefits from creatine, don't take caffeine pre workout, the strenght gains from creatine will be gone if you do.

Where did you hear that caffiene affects creatine absorption?

[satanfuneral]

hey powerswede or anyone else that knows, i just got some EAS Phosphogen creatine and im about to go workout i havent started a loading phase or is their a need too, i also havent even taken it yet? when do i take it i saw powerswede said post workout but can someone explain it to an extent im new to creatine.

thnx :)


In my opinion u have to load ( its a little better ), in the morning & post workout insulin sensitivity is at its highest level, which means more & better nutrients transport (to the muscle cells), it means more creatine absorption.

[wilson004]

Just throw it in your whey/dextrose/sodium post workout drink.

Take creatine in the morning on non-training days and post workout on training days, that is when your insulin sensitivity is the highest, use whey/dextrose to spike insulin, add a couple of ml of sodium because creatine is dependant on sodium for transport (and studies have shown that creatine levels in muscles peak when blood sodium levels are high).

Regarding caffeine and creatine, caffeine negates all ergogenic benefits from creatine, don't take caffeine pre workout, the strenght gains from creatine will be gone if you do.

Where do i buy sodium?

[Oxi]

Where do i buy sodium?

Sodium is salt. Table salt is sodium chloride. Pure sodium is explosive in water.....

[PowerSwede]

Where did you hear that caffiene affects creatine absorption?

Nowhere which is why i never said it does.

My post from another thread regarding creatine and caffeine:

Very nice post, i am going to research this further to see if i can find any studies using a lower dosage of caffeine.

400mg isn't very much though, it's less than four cups of drip brewed coffee, most people who drink coffe don't drink it in cups, they drink it in mugs so it's 1.5-2 servings, not four.

An important thing to remember is that the latter study shows that caffeine negates the effect of decreased recovery time that is one of creatines benefits, whether it affects recovery time between sets or total muscle recovery time is not known though, we know that creatine decreases both recovery time between repetitions, sets and total muscle recovery time and we know that caffeine increases recovery time between repetitions. One could theorize that it would also interfere with total muscle recovery time but it would seem unlikely as the reason for the increase has to do with caffeines effect on AD receptors.

One amusing thing though, the creatine used in the latter study was not Creatamax, it was "Creatine Fuel, Twin Laboratories, New York, NY".

If anyone wants to dig deeper into these studies, here are the links (from Journal of Applied Physiology):

http://jap.physiology.org/cgi/reprint/80/2/452 [pdf]

http://jap.physiology.org/cgi/reprint/92/2/513 [pdf]

[PowerSwede]

PowerSwede u mix creatine with dextrose yes? I personally take dextrose 15-30 mintues after creatine intake, dextorse goes faster to the circulation in comparison with creatine, I believe it works better that way.

Yeah, i just throw it all in my PWO for convenience, i doubt it makes much difference really since the insulin spike is prolonged in a whey/dextrose mix.

[PowerSwede]

In my opinion u have to load ( its a little better ), in the morning & post workout insulin sensitivity is at its highest level, which means more & better nutrients transport (to the muscle cells), it means more creatine absorption.

I agree completely.

I can't really remember if i did a loading phase when i started this "cycle" several years ago but every six weeks i get to feel the effects of reloading.

[pu12en12g]

1) Search button... USE IT: http://forum.bodybuilding.com/search.php?

2) Wrong forum: http://forum.bodybuilding.com/showthread.php?t=245906

3)

Take one serving around 30-60 minutes pre-workout and one serving immediately post-workout with protein / Amino's, and ANY carb source to boost creatine absorption. As always, dextrose / maltodextrin CAN still be used, but are not necessary. Gatorade is a good choice, if you want to use dextrose.

Potassium, Sodium, Chloride, ALA, Magnesium, Arginine, and Chromium supplements CAN also be used, but aren't necessary.

On non-workout days, take one serving first thing in the morning with ANY carb source and one (or more) serving(s) later in the day.

[Bill Gates]

Where did you hear that caffiene affects creatine absorption?

Author L Rea

caffeine intake over 400 MG daily, as well as the isoflavone genistein in soy protein inhibit creatine transport. Genistein inhibits tyrosine kinases which is necessary for nutrient transport.

[PowerSwede]

Author L Rea

caffeine intake over 400 MG daily, as well as the isoflavone genistein in soy protein inhibit creatine transport. Genistein inhibits tyrosine kinases which is necessary for nutrient transport.

Never heard about caffeine interfering with absorbtion, in fact, in the studies i have read the level of creatine in the muscles was the same in both the creatine and caffeine groups.

Got a link for this info?

[PowerSwede]

Author L Rea

caffeine intake over 400 MG daily, as well as the isoflavone genistein in soy protein inhibit creatine transport. Genistein inhibits tyrosine kinases which is necessary for nutrient transport.

Now i know who that clown is, he is the same guy who also says that creatine transporters are down regulated if creatine is supplemented.

He has no backing in science for these claims, there are studies that prove him wrong though.

If you read articles, make sure that they have references and read the studies they are referring to instead of taking the authors word on it.

[Bill Gates]

Now i know who that clown is, he is the same guy who also says that creatine transporters are down regulated if creatine is supplemented.

He has no backing in science for these claims, there are studies that prove him wrong though.

If you read articles, make sure that they have references and read the studies they are referring to instead of taking the authors word on it.

PowerSwede I just post a piece of one of his articles, I didn't say he is right about that, I post it, cuz author l rea is a noted steroid expert, a lot of people believe in him.



he is the same guy who also says that creatine transporters are down regulated if creatine is supplemented.
.

where did u read this. please if u have the link, post it.

thanx



If you read articles, make sure that they have references and read the studies they are referring to instead of taking the authors word on it.

btw, he is famous for writting articles without giving references. about caffeine & creatine references, u can mail him, I am sure he'll reply u.

[PowerSwede]

PowerSwede I just post a piece of one of his articles, I didn't say he is right about that, I post it, cuz author l rea is a noted steroid expert, a lot of people believe in him.

Well, he is most definently wrong about caffeine, if you read either of the studies i supplied links to above you'll see that it does not affect absorbtion (and that WAS at 400mg, the same amount he uses as an example). I believe he has read the studies but not understood them, i find loads of errors in the article i read, i don't care if people believe in him, if you are going against scientifically proved things you better be able to back your claims up.

Please don't take this as critizism towards yourself though, it isn't intended as such.


where did u read this. please if u have the link, post it.

thanx

http://www.mesomorphosis.com/articles/rea/030317.htm


btw, he is famous for writting articles without giving references. about caffeine & creatine references, u can mail him, I am sure he'll reply u.

Better than the ones who reference studies that they obviously haven't read themselves or are counting on that the reader won't look up, i have seen countless articles where studies have been misrepresented to mean something they do not mean at all.

I would mail him if i actually believed that it would result in a worthwhile discussion, i don't think it will though since the studies just plain proves him wrong.

[Bill Gates]

Please don't take this as critizism towards yourself though, it isn't intended as such.

http://www.mesomorphosis.com/articles/rea/030317.htm

Better than the ones who reference studies that they obviously haven't read themselves or are counting on that the reader won't look up, i have seen countless articles where studies have been misrepresented to mean something they do not mean at all.

I would mail him if i actually believed that it would result in a worthwhile discussion, i don't think it will though since the studies just plain proves him wrong.

thanks for the link,

Author L Rea is a knowledgeable guy, but not mistake free, nobody is prefect especially when it comes to science.

I personally don't like him very much but I've mailed him 2 or 3 times & got respected replies, that's why I told u to mail him.

[PowerSwede]

thanks for the link,

Author L Rea is a knowledgeable guy, but not mistake free, nobody is prefect especially when it comes to science.

I personally don't like him very much but I've mailed him 2 or 3 times & got respected replies, that's why I told u to mail him.

My main problems with him is that he goes against known facts without providing any basis for doing so, if you don't know what parts of what he says are flawed then how will you know which ones are true? The kind of articles that i linked to are sources to confusion more than anything, the mislead reader won't know what to believe. He is most certainly not alone and this is the main reason why you should always take any article with a grain of salt and find out the facts for yourself.

I will e-mail him though to ask how on earth he came to know this faulty information. Perhaps it can teach both him and me something. :)

Stay strong!

[Bill Gates]

I will e-mail him though to ask how on earth he came to know this faulty information. :)

Stay strong!

Good Idea :) :) :)