In Growth Surge Project John Berardi suggests taking creatine with Surge on lifting days and with green tea on off days. People have told me creatine needs a transport system like grape juice, others have told me that’s not true and others have told me there’s a new breed of effervescent creatine that has the transport system built in. Also some people tell me I need to go through a loading phase and others say I don’t. This is so confusing - everyone has something different to say.
Is just regular creatine ok? Please help me sort through this. Thanks!!!
Regular creatine at 5g on non training days and 10-15g on training days is fine. On training day go with 5g w/ pre/during workout drink and 5-10g w post work out drink.
You are getting a mix of old and new information. Loading used to be thought of as good, and some still do, but after a certain amount of time, I believe a month, you end up with the same saturation. Once you get maximum saturation, your muscles won?t take up any more.
The link posted by Burk is a really good article and gives the most current information.
Using it in H2O is fine. On Workout days though, throw it in the during/post workout drink w/carbs.
In all cases adding a pinch of salt will help transport and is a better method than all the crap out there.
You’re welcome. Most of the studies were done using warm tea to transport the creatine. Nothing magic about the tea I don’t think, just the warm liquid helped dissolve the creatine.