So for the bodybuilder with tons of muscle , and having 75g of cyclodextrine , or waxy maize ( not dextrose ) post training on a leg day , and an Intra Workout shake with creatine , some carb powder and other goodies no problem . Remember when I mentioned above these people have a high carbohydrate tolerance and glycogen utility . But for the broad spectrum of everybody else , you don ’ t NEED nor should you take creatine with a bunch of carbohydrates , to experience the powerful effects and positive benefits . Just take it with electrolytes around or during , exercise . Oh right ! I almost forgot , Also , but not as effective if you want to take it as a stand alone , not with the electrolyte mixture , sodium potassium magnesium . You can have it with some water after a meal rich in protein . Remember to take creatine every day so that you can keep an even blood life available .
OK cool got all that ? Great ! Are you wondering how much should you take ?
Now what ’ s interesting here is most people are fixated on , this dogma regarding creatine . You must Load with 10 g for a 5-7 days then take 5 grams a day . Why ? Ya exactly why ‘ cause that ’ s what ’ s been gospel for 20 + years . However , we now know if you ’ re getting sufficient protein in your diet you may not need to have 5 grams that you can get away with lower amounts . If you ’ re a bodybuilder , high-performance athlete , or someone of the like , there ’ s nothing wrong with loading if you like . It ’ s not going to hurt you . However , the research suggests , and in my opinion , and from personal and witness experience of clients , if you do that , you are having very expensive urine . I mean sure you can take more , but a major downside is some people might experience in some GI upset . No one likes poopy pants , or at least bad gas . So the higher doses of supplemental creatine monohydrate , redundant diminished return . The cool thing is if your diet is well rounded , with the right amount of adequate base complete proteins . You could probably get away with taking 1 to 2 g of supplemental creatine , monohydrate and get the exact same benefit as taking 5 g .. Why have expensive pee ?
I take 2 g a day and I have definitely noticed a greater benefit from coupling it with the Himalayan pink salt , magnesium , potassium , citrate , combination . The pumps are much more substantial . For the way that I train , and carb cycle , I do combine it with a mixture of cluster dextrin , when in a heavy carb cycle , and some other amino acids intra workout , as a hyperaemia nutrient influence driver . Ok , so I say again for the way that I train and how I have my nutrition set up . I do strongly recommend , for most people , do not have it with a carbohydrate mixture , unless you fall into the category of a high-performance athlete , strength , endurance , or bodybuilding discipline , and you have enough muscle to support the carbohydrate utility . Or like me all of the above . Disclaimer : don ’ t do as I do , what you do , must be individually tailored to you . Having more than a moderate amount of muscle and low amount of body , fat , including high intensity cardio , endurance , explosive and heavy weight bearing load training , opens you up to more carbohydrate utility potential . This links to proper carb cycling and glucose tolerance , so many nuances friends . So not to get too deep in the weeds , I could go on about this for hours , but now I ’ ll let you digest and soak this up , synthesize it all . Enough Nurding out for one day , friends , I love this stuff , I think creatine is fascinating .
So if you are or consider to use your creatine monohydrate . I trust you all found this information helpful , and of course , entertaining .
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