I want some ideas on what to mix creatine with… I tried many different things, and half of it always ends up on the bottom. I hear they make micronized creatine now… anyone try that?
Question is, anyone have any luck mixing it so its doesnt taste like orange juice and sand?
Are you using plain creatine without any carbo powders? If not, you may just need more water to make up for all that extra crap in there. I read where the first creatine studies were done with warm tea so using really cold water would probably not be good. I use warm water, allot of it, then stir for at least 30 seconds. Yes, the micronized stuff mixes a little better. I don’t think I’ve ever seen it totally dissolve though, even in hot tea. Again, using more water is a good start, and buy plain creatine if you haven’t already. Don’t fall for the '500% better than than regular creatine" ads.
Fellas,
I’ve heard that using Creatine powder can be a waste of money. I’m finishing up my bottle of Twin Lab Creatine Fuel Stack and switching to a Creatine serum.
Supposedly, nearly 100% of the serum gets to the bloodstream (and quickly), whereas only 30% or so of the powder makes it there. Not to mention the fact that the powder, as you guys noted, is a damn pain to mix up with anything. It’s like a chalk/sand mixture that just won’t dissolve.
Problem is, I don’t know anyone else using the serum, so I’m going to guinea pig myself and hope it works better. The directions say to take it only on training days, and to use it about 10 minutes prior to workout. You hold it under the toungue for 20-30 seconds and then swallow. Sounds easy enough.
Also, I’ve read that some studies show that doses of 1-2 grams/day show same effects as 5 gram doses. I’ll stick with the 5 gram doses for my mass cycle, but I might adjust that afterwards see if it makes a damn difference.
LJay
Creatine serum is shit. It’s been tested a dozen times and all the mags have written articles showing that it doesn’t contain any usuable creatine. Do a search at T-mag if you don’t believe me. This has been known for years.
creatine is not liquid stable, so the creatine serum is a load of crap. they have yet to prove otherwise, even after 5+ years. some of the ingredients do give you a rush though.
i use micronized creatine. it is just creatine that is finer and will mix without sinking like the low grade you are most likely using now.
All,
I appreciate the comments, but…
I’ve been using Creatine in a few powdered forms, and none seems to have done squatto for me. I haven’t been getting cramps, but I feel like I’ve been pissing my money away. So I’ll give the liquid ‘lie’ a try.
To be honest, I know for a fact that the arguments about powder creatine being absorbed at something like 10-30% are true, so at worst, the serum would be equally useless to me, and slightly more expensive. If I’m wrong, it’s my bad, but I just can’t buy into all the anti-serum hysteria until I try it myself. Like I said, I’ll guinea pig it.
hey if your mixing your creatine with OJ don’t. It doesnt like the acid in the oj. Grape juice is much better.
After 5 years of using, I just dump a 5g scoop directly in my mouth and then drink water. That way you don’t waste any sticking to the glass.
If you can’t stand a little sand in the mouth, well, can’t help you. It’s about taking creatine, not creating a enjoyable culinary experience.
Oh, actually I can help the sandophobics: sometimes I pour the scoop into my outmeal and mix it in.
Here’s what I know about dissolving creatine…
Creatine is abaout as water-soluble as sand. You all know this already. There are a couple of ways to improve solubility of an insoluble substance, which I hope I remember from chemistry. (1) Agitate the solution… I find shaking in a Powerade bottle works well. (2) Increase the amount of solvent, decrease the amount of solute… Use more water, or juice and less creatine. (3) Heat the solution (4) Dissolve in something else.
Number (3) is not viable because heating speeds up chemical reactions too, like the conversion of creatine to something called creatinine (I think) which does no good, and if I recall correctly is actualy harmful. Creatine is such a bitch, it will apparently de-nature when it comes into contact with tap-water, albeit slowly. We don’t want to speed this up. Also, and this is IMPORTANT, the pH or the acidity of the solution is important - creatine de-natures in an acid medium, so don’t take it with anything acidic, like orange juice. Look for something with a pH greater than 7, meaning alkaline. You’ll see a rating on the side of bottles of mineral water, for example. Also, your stomach acid will mess the creatine up. It’s possible that taking it with an over-the-counter antacid may help buffer the acid and dump sooner into the small intestine where the creatine is absorbed… Although too much antacid will interfere with the hydrolytic digestion of complex proteins (like that cow you ate for breakfast… LOL).
Carbs (that includes Glucose and sugars) are needed to cause an insulin spike to prompt uptake of the creatine into the muscle. Dextrose or glucose is found in grape-juice which is why it is recommended. Anything that will trigger an insulin spike will work, but heavy stuff that will take a long time to digest will make the creatine hang around and de-nature.
What I do is:
In a 500ml bottle, place 450ml cold water (to allow room to shake). First I add a little antacid (Gaviscon). I then add about 3-4g of finely milled creatine powder and about 20g of glucose powder, as well as a some ordinary cane-sugar (to taste). I then shake the bottle like a man posessed. After about 30s of shaking the stuff’s pretty much clear and I swallow it on an empty stomach after or towards the end of a workout. About 10 to 15 minutes later, I take a 50/50 carb/protein shake to replenish glycogen and load protein. Once I started doing this, I have had no problems with cramping, diahorrea, gas, etc. I take about 30g a day, however I am into martial arts and sport in general and not pro bodybuilding, so I can’t speak about muscle gains… it really helps my speed and stamina though
As alternatives, you can try Effervescent Creatine which is expensive, Creatine titrate (pH manipulation done for you). And you guys are right - apparently creatine serums don’t work…
I’m also interested to know if L-glutamine is alkaline (it tastes alkaline) and that’d really help make a cool stack.
If you don’t dissolve the creatine before drinking wit probably won’t dissolve in your body. It will, however, give you a running tummy and gas… whoah - babe magnet. Some people do have stonger constitutions than others though.
I have always just thrown in it one of my daily protien shakes during the day and in my post workout shake. I think all the other crap keeps it in suspension just make sure you drink it straight out of the blender. I’ve heard people saying you only need 2-3g to be effective, but for the cost of using a couple doses of 2-3 a day I’ll stick to that.
Have any of you tried Betagen? A guy I knew had some and swore by it, and when I took a taste, by god it was beautiful.
Betagen is an HMB product, plus creatine. Everyone knows HMB never worked for muscle gain.
Yeah, LittleJay, go ahead and use creatine serum despite the fact that everyone said it’s shit. Way to keep the crooked supplement companies in business! And why even ask if you’re going to do it anyway?
Jeez, I think the forum IQ just dropped! Where are these guys coming from?
The original creatine studies were done with hot liquids (tea or coffee, I forget which). I don’t see the problem with using a warm liquid. I used to nuke my grpae juice when I used to take it!
creatine serum is utter crap…and its steeper in price than micronized usually… so go for it dude. it’s yer cash!
davo2…I appreciate your compelling attempt to convince me to not use the serum. Unfortunately, it failed. Deal.
shakes head
WOW.
look up some studies about creatine serum. It has around .01% of the label stated creatine levels. Is that compelling enough?
LOL SERUM! hahah!