Creatine-what. The. Hell.

[trenofuu]

Creatine is just confusing me like crazy.

I have Optimum Nutrition micronized creatine. I take rounded 1 teaspoon servings like it says...but there is too much debate over how to use creatine in different ways! I'm just looking for what to do given my circumstances.

1. I want to be able to do some cardio while taking creatine. I know the point of creatine is to gain weight, but I'm not looking to make MASSIVE changes to my physique. I'm looking to build some muscle while cutting a little fat. Yes I know I won't look toned and I'll be retaining water, but that's fine. I'm only looking for the end result.

2. I want to MINIMIZE simple sugars and carbs when I don't need/want them. A lot of people say to take creatine in juice. If I can just take it in my protein shake post-workout and eat an apple, I'd prefer that. Please let me know if that's fine or if I'm seriously not getting the gains of apple juice-creatine.

3. I don't know when to take it on non-workout days.

4. I'm only planning on taking it post workout.

5. Do I need a loading phase or will it happen on its own? If I need one, how do I perform one effectively?

Thanks a ton! Please help a guy out because this isn't like whey protein....there is WAY too much debate.

[sgstanga1]

just take the teaspoon everyday with water or protein not that hard

[FarazF]

Creatine is just confusing me like crazy.

I have Optimum Nutrition micronized creatine. I take rounded 1 teaspoon servings like it says...but there is too much debate over how to use creatine in different ways! I'm just looking for what to do given my circumstances.

1. I want to be able to do some cardio while taking creatine. I know the point of creatine is to gain weight, but I'm not looking to make MASSIVE changes to my physique. I'm looking to build some muscle while cutting a little fat. Yes I know I won't look toned and I'll be retaining water, but that's fine. I'm only looking for the end result.

2. I want to MINIMIZE simple sugars and carbs when I don't need/want them. A lot of people say to take creatine in juice. If I can just take it in my protein shake post-workout and eat an apple, I'd prefer that. Please let me know if that's fine or if I'm seriously not getting the gains of apple juice-creatine.

3. I don't know when to take it on non-workout days.

4. I'm only planning on taking it post workout.

5. Do I need a loading phase or will it happen on its own? If I need one, how do I perform one effectively?

Thanks a ton! Please help a guy out because this isn't like whey protein....there is WAY too much debate.

1. That's fine, do as much cardio as you want.

2. If your not taking carbs with your creatine, it won't be as beneficial, just make sure you drink lots and lots of water throughout the day.

3. Take 2-3g in the morning, 2-3g after your workout or evening.

4. Then your plan needs revision - see 3.

5. I don't recommend a loading phase as you will piss half of it out. There is much debate on this, also some people recommend cycling. I have taken creatine for about 4 months straight and as far as the effects of creatine go, i dont see any decline.

Don't over complicate it, just follow point 3 and ignore every other creatine post out there or you will get mind F*&$'ed

[Supplement-Slut]

Creatine is best absorbed with fructose. Watch the acid content of the juice you mix it with as high acid lowers the availability of creatine. Also the warmer the solution is the less effective it'll be. Drink your creatine in less than 5 minutes if you can because it converts to creatinine very quickly

[Jahcuree]

Your proposed cycle looks good OP, make sure you have your PCT on hand

[ryanlovesBTBAM]

5 grams a day and make sure you're drinking a gallon of water

[trenofuu]

What do I need to be concerned about with my PCT?

Also is it THAT much of a big deal to split my creatine to 2 times a day? Isn't it fine just post workout?

Also is it enough to just eat an apple or banana? Post workout I like to take Whey/Creatine together and eat a piece of fruit for the insulin spike. It's a great way of filling myself up, getting my simple carbs, and sort of a cheat snack that has a purpose. I don't get that same satisfaction drinking 6oz of apple juice.

[abenardis]

There is no need for an insulin spike. You can take your creatine whenever you want, with whatever you want, always 3-5g per day. Just drink a lot of water and you will be fine, with no retention.

Also, cycling is personal. I think it's benefical to cycle every 6-7months, 1 month off, but that's up to you.

[Jahcuree]

What do I need to be concerned about with my PCT?

Also is it THAT much of a big deal to split my creatine to 2 times a day? Isn't it fine just post workout?

Also is it enough to just eat an apple or banana? Post workout I like to take Whey/Creatine together and eat a piece of fruit for the insulin spike. It's a great way of filling myself up, getting my simple carbs, and sort of a cheat snack that has a purpose. I don't get that same satisfaction drinking 6oz of apple juice.

sorrry op, i was just playing about PCT. creatine is hard to screw up, just take it with juice and drink lots of water and your cool. goodluck

[Exhausticator]

It is unnecessary to load on Creatine.

You do not need to induce an insulin spike for Creatine to be effective.

It doesn't matter when or how you take Creatine. It is a chronic effect.. not an accute one.

Taking it with water alone is fine.

No need to complicate things.

Keep it simple.

[njwheels]

The water weight thing doesn't make you "not toned" unless you're going nuts with creatine, I've always heard you surprisingly retain more water if you're not drinking enough water,