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loading creatine

dan898 Posts: 37 Joined: 2004/08/18	2004/10/08, 11:42 PM hi i am just wondering how much creatine i should take during my loading phase....i heard 20 grams a day for a week and ...10 before workout..10 after...does does sound good? then after the week i should take 10 grams a day? 5 before workout and 5 after? and should i even take creatine on non-workout days? and is it good to mix it with gaterade? thank you
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/10/09, 08:49 PM I wouldn't load it, your body can only utilize so much of it at a time. I loaded it at one time, then got "immune" to it, so I stoped taking it, now I take 5g before and after workout. Saves creatine and money. gatoraid is cool I take mine with it.IF you want less suger go with crystal light. But that lil bit suger before a work out won't hurt ya -------------- ....I\'m probably in my underwear typing this......or maybe not!
dan898 Posts: 37 Joined: 2004/08/18	2004/10/09, 11:28 PM k well i go to the gym right after school so i am going to have to bring 5 grams of cretine in a zip bag to school and mix it before my workout with gaterade...then when i get home ill have to mix it again with geterade...thats 2 gaterade bottles in one day...seems like a waste....is their a diffrence if i just take all 10 grams after my workout?
nutritionworks Posts: 66 Joined: 2004/09/18	2004/10/10, 07:44 AM I agree with big Andrew about the no loading. I take a product that has 3 grams 30 minutes before I workout and another that has 2 grams immediately after. The products I use have a great flavor too just mixed with water. Hope that helps.
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/10/10, 10:33 AM don't need a whole bottle man, 1/2 or 1/3 is fine. I usually do a half cup with 5g creatine. After your workout, put your creatine in your protein shake. -------------- ....I\'m probably in my underwear typing this......or maybe not!
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/10/10, 11:49 AM I am a fan of loading. Both will work. But, which way will you really use more,and how much sooner do you want it to work? If you load, yes, you use 20 gr. pre day for 4 days. But, when done, you are loaded and you start to see results, and from there you only use 5 gr. per day. If not loading, using just before or after a workout, your creatine stores are not loaded, so much of it gets wasted. It takes much longer to fill muscle creatine stores in this fashion, thus longer to feel its effects, thus actually using more. Loading is a tried and true method. Lots of folks want to get out of loading, and this is fine. The choice is yours. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
dan898 Posts: 37 Joined: 2004/08/18	2004/10/10, 05:19 PM ok thanks for the info, i have one last question, i will have to bring a bottle of gaterade to school and mix it with creaitne and it will be sitting in my back pack for like 7 hours untill i finish school and work out...can i leave the creatine in the gaterade for 7 hours or will something happen?
nutritionworks Posts: 66 Joined: 2004/09/18	2004/10/10, 05:22 PM Don't mix it until you are ready to use it. From what I have read, creatine does not stay stable in a liquid and should consumed right away. Maybe BB1 can confirm???
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/10/10, 07:16 PM nutritionworks is exactly correct. Creatine becomes unstable in a fluid very rapidly, becomes a waste product creatinine. Just bring the creatine dry in a baggie, and mix right before ready to drink. Then chug it down immediately. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/10/10, 10:45 PM hey bb I thoguht I read somthing saying that, loading cretine is pointless, and you just piss it away, cause you body can only absorb so much like 1/2 that at any given time . That was why I stoped loading it. -------------- ....I\'m probably in my underwear typing this......or maybe not!