Creatine - The Loading Phase
So you want to take that plunge into the deep end of the pool. You want to go where no scrawny man has ever gone before. You want to stop listening to what your mom says is good for you, and become a man that makes his own decisions. You want to bulk up and get in shape and do it in a way that will produce quicker and more noticeable results. You want to take creatine.
Despite what all the moms say about creatine, it is actually one of the few supplements out there that works and doesn't harm you in the process if used correctly. Your body uses creatine whether you put it in your body via powder form, pill form, or red meat. Creatine simply gives you more energy that allows you to push that extra rep or two up. Those extra few reps will produce bigger gains over a length of time.
The first step in taking creatine is the loading phase. I would take what the creatine bottles say with a grain of salt. Always read the directions on the package before you use anything, but also realize that these companies are out to make money. They sometimes fudge their dosage amounts so you run out of product faster and have to order more.
Creatine is used in cycles. The typical cycle will last about 8-10 weeks depending on the individual. The first week of ever cycle consists of what we call a loading phase. During the loading phase, you will take more creatine than usual to get your body ready for it. It is recommended that you take 20 grams/day during the loading phase. You can break this up into 4-5 times a day depending on when you eat your meals and when you work out. It is also important to take creatine up to 2 hours before you work out because it will take time for the muscles to absorb it.
There are several ways you can take creatine. Some people take it in the form of pills, while the majority of us use the powder form. I always buy flavorless because I generally put the scoop right into my mouth and wash it down with a tall glass of grape juice. It is also ok to mix creatine with protein or to put it in shakes or a glass of water. The problem with creatine is that is doesn't dissolve well. That's why I recommend you just put the scoop on the back of your tongue and swallow it, that way you don't lose any of the creatine in the bottom of your cup.
Packages might tell you to take more than the daily loading phase dosage, but don't listen to them. The body will just excrete any excess creatine and it will be wasted. Creatine can be a great tool in aiding you in your journey to get in shape. The loading phase is very important in the cycle, so be sure to follow the recommended dosage amounts and try not to skip any servings. If you miss your morning scoop, do not take 2 scoops at the next scheduled time. Question... mixing creatine with protein...? Can I mix protein powder with creatine powder for a post workout shake?
Answers...
Answer by Christy M
probably, i dont see y not...
Answer by Justin M
Yes I did that for a while, I would suggest though probably taking some before your workout with water, and some after with the whey.
Answer by ELLIOTT G
yea its fine, some recommend taking the protein first in order to absorb it better but most agree that it is fine. Best time is about 20 min post workout. its not even really necessary to make a shake for creatine, i just put the powder in my mouth and drink water, its only 5g.
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