creatine mono loading phase

[sterminator]

Says take 4 times a day for the first week, could I double dose and take twice a day or would it not all get proccessed and I'd just waste it?

[COUNTRYMIKE]

Says take 4 times a day for the first week, could I double dose and take twice a day or would it not all get proccessed and I'd just waste it?

A "Loading Phase" is pointless, just use 3-5g a day everyday

[diguincoutoreis]

A "Loading Phase" is pointless, just use 3-5g a day everyday

This. 1 teaspoon/day, that's all ^^

[THEjuggernaut76]

loading may saturate you quicker but it will cause bloating, possibly some GI distress as well

it's unnecessary.

[Terrimonas]

More smaller doses will lead to better retention compared to fewer larger doses for the first few days. After that point you are just pissing most of it out no matter how you dose it.

[mtownballer20]

3-5 grams daily, everyday. No need to cycle or load. And your set.

[sterminator]

Ok cheers guys
Just add a scoop to my whey then?

It also says that it is best taken post workout, is this correct?

[mordag]

Ok cheers guys
Just add a scoop to my whey then?

It also says that it is best taken post workout, is this correct?

take it whenever, all you want is to stay saturated, so take your daily dose any time of the day

I just add it to my pre-workout for convenience

[bmccurdy]

take it whenever, all you want is to stay saturated, so take your daily dose any time of the day

^^^This. Plus you may want to avoid taking with caffeine, studies show when taken together within a close time frame it may slow your bodies uptake of the creatine.

[sterminator]

^^^This. Plus you may want to avoid taking with caffeine, studies show when taken together within a close time frame it may slow your bodies uptake of the creatine.

Ok cheers bro.

How ling is it until you start to notice results? Also what results do you get with mono?

[Terrimonas]

^^^This. Plus you may want to avoid taking with caffeine, studies show when taken together within a close time frame it may slow your bodies uptake of the creatine.

There are no studies that have shown this. Nice imagination.

[jiggamanbill]

Says take 4 times a day for the first week, could I double dose and take twice a day or would it not all get proccessed and I'd just waste it?

No loading needed, and timing is not that important. Just make sure you get your 5g a day to reach saturation ,. I just stick with a micronized monohydrate

[bmccurdy]

There are no studies that have shown this. Nice imagination.

Actually you are the one that is incorrect. Below is an excerpt from one such study, creatine is one of the most studied supplements out there you could spend days and days reading all about it if you bothered to look.

http://examine.com/supplements/Creatine/#summary_full



"16.2. Creatine with Caffeine

Co-ingesting creatine with Caffeine appears to partially negate the benefits of creatine supplementation (at 5mg/kg bodyweight) during the loading phase.[390] The exact mechanism is not known, but might be related to opposing actions on muscle contraction time.[391]

However, caffeine does not negate the benefits of creatine loading when not coingested, but just taken before exercise in the same dosage.[392] This result indicates that loading creatine without caffeine on a daily basis, but saving caffeine for select workouts, may be an effective strategy as creatine does not adversely affect Caffeine's ergogenic effects[392][393] and may enhance creatine's effectiveness in anaerboic exertion if the two compounds are alternated.[41]"

[Terrimonas]

Actually you are the one that is incorrect. Below is an excerpt from one such study, creatine is one of the most studied supplements out there you could spend days and days reading all about it if you bothered to look.

http://examine.com/supplements/Creatine/#summary_full



"16.2. Creatine with Caffeine

Co-ingesting creatine with Caffeine appears to partially negate the benefits of creatine supplementation (at 5mg/kg bodyweight) during the loading phase.[390] The exact mechanism is not known, but might be related to opposing actions on muscle contraction time.[391]

However, caffeine does not negate the benefits of creatine loading when not coingested, but just taken before exercise in the same dosage.[392] This result indicates that loading creatine without caffeine on a daily basis, but saving caffeine for select workouts, may be an effective strategy as creatine does not adversely affect Caffeine's ergogenic effects[392][393] and may enhance creatine's effectiveness in anaerboic exertion if the two compounds are alternated.[41]"

You realize what you said and what you posted are two different things right?

Effects on pharmacokinetics" Muscular loading does not seem to differ significantly between creatine and creatine+caffeine,[1] and the general serum pharmacokinetic profile does not seem to differ greatly either.[7]

http://examine.com/faq/does-caffeine...-creatine.html

In other words it DOES NOT "slow your bodies uptake of the creatine."

[JohnSmeton]

just take caffeine seperate from the creatine, if you take caffiene

best time to take it caffiene preworkout for the extra energy or before cardio

best time for creatine post workout

ive used the loading phase and had good results, ive used the ast-ss method 20-25 grams, depending how much you weight, for 3-4 days, then 3 days off and repeat. and 10 grams a day, 15 grams a a day or 5 a day. The loading was too much too worry about, I was young and would have tried almost anything to put on muscle. 5-10 a day is the best for me.

[TheJediBrah]

Says take 4 times a day for the first week, could I double dose and take twice a day or would it not all get proccessed and I'd just waste it?

Yes you could do that.

A "Loading Phase" is pointless, just use 3-5g a day everyday

Unecessary? Yes.
Pointless? No.

[snorkelman]

... you may want to avoid taking with caffeine, studies show when taken together within a close time frame it may slow your bodies uptake of the creatine.

Worrying about this is not worth the effort. Some people are concerned about taking creatine and caffeine at the same time due to the possible inhibitory effects of caffeine on muscle phosphocreatine. There is mixed research on this with some issues about the applicability of some of the studies which suggest that it is not good to pair creatine with caffeine, but I am not convinced, and I personally take my creatine at the same time I take caffeine. However, this is an area which needs more relevant research and I am open to modifying my views…but not based on what I have seen thus far.

Besides, even if your claim were true, after saturation who the eff cares about maximizing uptake if you are taking 5 grams per day, which is more than what is needed for almost anyone anyway.

[TheJediBrah]

Worrying about this is not worth the effort. Some people are concerned about taking creatine and caffeine at the same time due to the possible inhibitory effects of caffeine on muscle phosphocreatine. There is mixed research on this with some issues about the applicability of some of the studies which suggest that it is not good to pair creatine with caffeine, but I am not convinced, and I personally take my creatine at the same time I take caffeine. However, this is an area which needs more relevant research and I am open to modifying my views…but not based on what I have seen thus far.

Besides, even if your claim were true, after saturation who the eff cares about maximizing uptake if you are taking 5 grams per day, which is more than what is needed for almost anyone anyway.

This. The same reason that there's no point worrying about taking creatine with simple carbs