New to creapure

**gtipler** · 15-05-2008 11:05 AM

I just recieved my first order of creapure monohydrate and after doing a bit of research it appears best to start at 20g a day (split into two 10g servings) for 5 days as a loading period and then 5g a day from then on. On a training day should I split the 5g's into different server pre-workout/post-workout etc. And with off days should the 5g just be taken as one serving with breakfast?

Is it also necessary to take it with fruit juice for better absorbsion?

Thanks in advance for any response

**BanZeh** · 15-05-2008 11:50 AM

There is no need to do a loading phase, so dont waste your Creatine. 5g taken Post workout on training days, with at least 500ml of water and preferably with a fast acting carb (e.g. Waxy Maize Starch or Dextrose). On non-training days just take first thing, again with at least 500ml of fluid.

**gtipler** · 15-05-2008 01:23 PM

Thanks a lot. But is there any way of getting Dextrose or WMS without supplements (sorry if this is a stupid question). ie. what food can I buy that will do the same job for what hopefully will be a bit less money.

**BanZeh** · 15-05-2008 01:49 PM

well id highly recommend just buying some Waxy Maixe starch personally, 1Kg is £5.99 and you only need to take 25g at a time which is good value imo. Also its good for you to have carbs PWO to restore muscle glycogen. If you dont want something like that then any fast acting carb will do. A banana is a good choice as it provides nutrients as well.

**gtipler** · 16-05-2008 11:40 AM

Thanks a lot for the help. Much appreciated

**Orinoco** · 16-05-2008 12:10 PM

I'd consider the loading phase tbh, as it can take around a month for creatine levels to build up sufficiently to notice the benefits otherwise. 3x5gms for 5 days works well. I'd also add some electrolytes (MP sell these) or even a pinch of sea salt to maximise creatine uptake as sodium helps with absorption. If you find you don't notice any benefit after the five days, then you could additionally:

- dissolve your creatine in luke warm water until fully dissolved

- chuck in an effervescent vit c (or baking soda). This dilutes stomach acid, which increases gastric emptying and reduces the conversion of creatine into creatinine....increasing the amount of creatine that gets into your system intact.