Does taking taking creatine with fast acting carbs such as grape juice actually yield any benefits in its absorption, i keep reading that it should be taken with some form of fast acting carbs?
Does the timing of it matter too? for example pos or pre workout? or just having it every morning, what are your opinions?
Also does it need to be fully dissolved in the water and then its good to drink?
i know meal timing is irrelevant and its all about hitting macros, but still confused when it comes to creatine
is a loading phase necessary?
creapure creatine mono, this is the best one right? thanks
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10-02-2011, 02:33 PM #1
Does the timing and method apply to creatine?
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10-02-2011, 03:09 PM #2
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1) Just consume it with a shake before or after your workout. It really isn't going to matter.
2) Timing is insignificant. Once you have met the saturation point, you are done. Maintain it with a 3-5g dose (this does not need to be daily). It takes about 30 days to return to baseline once creatine is discontinued.
3) No.
4) A loading phase is not necessary. Take 3-5g per day and you will eventually reach the creatine saturation point. It may take longer without a loading phase, but there is no need to rush the process.
5) I am not sold on German creatine being absolutely better than other forms. This seems to be hearsay.JDJ's 5/3/1 Revamped
http://forum.bodybuilding.com/showthread.php?t=143074093&page=10
"...any statement, whether made by a scientist or not, should be open to logical analysis. Immense prestige and authority does not compensate for faulty logic." John Lennox
http://www.bullseyefitness.net
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10-03-2011, 11:55 AM #3
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10-03-2011, 11:59 AM #4
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10-03-2011, 12:06 PM #5
lolwut? Loading isn't a marketing scheme. Loading has been used in the vast majority of creatine research and it's PROVEN to quickly elevate muscle creatine. Now we researchers would rather be able to performance test people in 5-7 days rather than waiting a month which means more time and chances for non-compliance.
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10-03-2011, 12:12 PM #6
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10-03-2011, 12:17 PM #7
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10-03-2011, 12:34 PM #8
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It does not need to be dissolved, however the longer it sits in a liquid, the more it loses its effect/concentration. Also, micronized creatine has significant benefits over monohydrate, but there is much debate about this. The main reason being that creatine monohydrate gets converted to creatinine, which is toxic to your liver. You also end up absorbing much less than you intake. Micronized creatine does not get converted to creatinine, therefore is not toxic, and much more of the creatine is absorbed by the muscles. You also use much smaller and more concentrated doses with the micronized.
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10-03-2011, 12:38 PM #9
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10-03-2011, 01:03 PM #10
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Derp
http://www.bodybuilding.com/store/opt/crea.html
Optimum Micronized Creatine
Ingredients: Creatine Monohydrate
Micronized is simply processing into smaller particles.
Herp
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10-03-2011, 01:36 PM #11
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10-03-2011, 02:39 PM #12
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10-03-2011, 02:41 PM #13
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Because there is research that has shown creatine supplementation inhibits your body's natural production of creatine (which it does but evidence points to it only being temporary) and downregulates creatine transporters (which would result in a drop in muscle creatine levels despite supplementation and would no longer be effective). However relevant long term research (months to years) investigating these topics in humans is lacking.
Details: http://forum.bodybuilding.com/showth...#post533733393It is the mark of an educated mind to be able to entertain a thought without accepting it.
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10-03-2011, 02:47 PM #14
no need to cycle. and ur not going to "feel" anything from taking it. ^^^read post above I forgot to mention that also.
loading works but its not nessecary. theres a carrying capacity obv of the muscles but rhizome/in10city will be able to explain better than I can about specifically why loading ends up working. I'm assuming just because its more of "forced" absorption despite the already high bioavailaility of the creatine.
some loading studies i had favorited
http://www.ncbi.nlm.nih.gov/pubmed/16287344
http://www.ncbi.nlm.nih.gov/pubmed/20543729
http://www.ncbi.nlm.nih.gov/pubmed/19387386
http://www.ncbi.nlm.nih.gov/pubmed/8828669
the end effect obv is the same a pcr saturation will eventually be reached but yeah.Instagram: hyruliangoat_
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10-03-2011, 03:15 PM #15
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10-03-2011, 05:21 PM #16
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I did mix up micronized creatine with creatine hydrochloride, you are right. That's my bad. But the information on monohydrate I believe is entirely correct. If you can prove otherwise, then I will reconsider, but because of the creatinine and toxicity I think monohydrate is not as useful as it's made out to be.
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10-04-2011, 05:02 AM #17
That's not how it works moron. You make the claim it's up to you to back it up, not up to everyone else to prove you wrong.
But guess what, it's your lucky day. Two for one special with a neg thrown in on the side for good measure.
http://forum.bodybuilding.com/attach...6&d=1099360168
http://jap.physiology.org/content/97...expansion.html
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10-04-2011, 08:02 AM #18
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I was trying to help out MBipson with information I learned from a source I believe to be accurate and dependable. The source was not found on the internet, but rather from someone who has spent years studying and experimenting in this field. So you are right, I do not have any pages I could pull up on the internet with the information I gave. I am not looking for someone to prove me wrong, I am trying to contribute to this thread with information I believe in. Maybe next time I will only post things I can find an internet source to back it up with, even though that's clearly not going to be an advantage every time, as people are much more apt to put up information with less scientific proof or backing.
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10-04-2011, 08:35 AM #19
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10-04-2011, 08:45 AM #20
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10-04-2011, 09:40 AM #21
Yes but your 'source' in this scenario is hearsay. Somebody told you something and you took it face value. If it was true there would be research related to it found somewhere on the internet.
Don't get me wrong 99% of the Internet is bull**** and peoples opinion, but there are reliable sources like PubMed and such that almost anything you want can be found.I think 'Clean' and 'Dirty' when used in relation to food should be ***** out like curse words.
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10-04-2011, 10:09 AM #22
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Guess what time it is, bitches? It's time for more in10city up in this motherf*cker...
http://forum.bodybuilding.com/showth...#post188236761
Nutrition and Supp Science FAQ:
http://forum.bodybuilding.com/showthread.php?t=139153843&p=849049173&viewfull=1#post849049173
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10-04-2011, 12:15 PM #23
Isn't the whole "creatine has to be take with simple CHO to augment it's accumulation in muscles" a bro myth?
Why does the research say otherwise:
We would propose, therefore, that ingestion of creatine, in conjunction with a more moderate amount of CHO but in combination with protein, could be used as an alternative and as a more manageable method to maximize muscle creatine accumulation.
Our laboratory has previously reported that the ingestion of creatine in combination with 94 g of CHO on four occasions each day for 5 days resulted in a 60% greater increase in muscle creatine accumulation compared with the ingestion of creatine alone (5). It was suggested that the augmentation of muscle creatine accumulation occurred as a result of insulin-stimulating sodium-dependent muscle creatine transport (5).
So IT IS optimal to ingest CHO with creatine to generate an insulin spike and thus accumulate creatine within muscle faster?
Son, I am confuse.
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10-04-2011, 12:39 PM #24
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Correct me if I'm wrong someone, but those show that the CHO/Cr consumed together allows for faster accumulation during a typical loading phase (tests done at 5g, 4x a day, for 4 or 5 days). Once saturation is reached this becomes irrelevant. I also consider this rather unnecessary for the average trainee because I don't find much benefit in reaching saturation a day or two earlier when I supplement with creatine for hundreds of days consecutively.
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10-04-2011, 12:51 PM #25
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10-04-2011, 12:53 PM #26
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10-05-2011, 08:56 AM #27
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10-05-2011, 09:07 AM #28
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10-05-2011, 09:09 AM #29
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10-05-2011, 09:14 AM #30
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