Creapure

**Kevan67** · 14-10-2009 10:43 PM

I am with Luffers on this

You need to load your creatine pool and as you don't know how full or low it is to start with, the normal recomendation is to take around 100g over a number of days to fill the pool. I would suggest you spread your intake of creatine over the whole day when loading so 4 x 5g for example rather than 1 x 20g shot. You have more chance of taking the most of it in with more frequent smaller doses.

After you have loaded take 5g or more per day deosn't really matter when in the day as youa re just topping the pool back up. Do this for around 4 weeks and then cycle. So at least a week off and then start again.

You also need to drink lots of water when using creatine if you are not hydrating yourself properly you will start to retain water and start to look bloated or as my GF say's I start to look "all puffy"

Kev

**tobyweston88** · 15-10-2009 10:14 AM

I use about 4g before training, and 4g whenever on off days. Stacking this with Beta Alanine, Leucine and Dextrose - working v.well so far

**TarkMalbot** · 15-10-2009 11:04 PM

1g to 100ml? Bloody hell. I have been putting 5g of Creatine Monohydrate in a glass and then just enough water in it to get it down. What effect will this have and why do you need so much water? I also read it was best to take it 45 mins before a workout.

**tobyweston88** · 16-10-2009 10:22 AM

Quote

Originally Posted by TarkMalbot

1g to 100ml? Bloody hell. I have been putting 5g of Creatine Monohydrate in a glass and then just enough water in it to get it down. What effect will this have and why do you need so much water? I also read it was best to take it 45 mins before a workout.

The reason you need to drink so much water is because creatine draws water into the muscles. However, I think you'll be fine just upping your water intake over the day rather than drinking x amount around training. Although obviously hydration is important during gym sessions.