I have heard a lot of different things to take creatine with- water is sufficient, grape juice (fructose), dextrose, or with your protein shake. What is the best thing to take it with for maximum absorption?
Thanks
Some carbs, preferably not fructose; add in some sodium
I would go with some carbs too…
Water has always worked well for myself and everyone else I’ve known to take creatine.
However, I’ve been putting it in my Surge Workout Fuel and/or Surge Recovery lately for convenience.
Make sure to get in plenty of carbs with a good amount of sugar, this will help with the absorption of the substance, grape juice is great to mix with it but any other juice or drink will suffice, just make sure it doesnt have citric acid so no orange juice or grapefruit juice.
I usually take 5g preworkout with water and 5g with 1 cup of grape juice with 2 scoops of protein plus a little water to help dilute the whole thing.
[quote]Jeffra wrote:
Make sure to get in plenty of carbs with a good amount of sugar, this will help with the absorption of the substance, grape juice is great to mix with it but any other juice or drink will suffice, just make sure it doesnt have citric acid so no orange juice or grapefruit juice. [/quote]
To the contrary, I’ve see research that indicates that a little sodium is more effective than insolugenic carbs when it comes to creatine “absorption.”
I’ve also never detected any decrease in creatine’s effectiveness when mixed with OJ, so I wouldn’t worry about mixing the two as long you don’t let them sit for a prolonged period.
[quote]ChrisKing wrote:
[quote]Jeffra wrote:
Make sure to get in plenty of carbs with a good amount of sugar, this will help with the absorption of the substance, grape juice is great to mix with it but any other juice or drink will suffice, just make sure it doesnt have citric acid so no orange juice or grapefruit juice. [/quote]
To the contrary, I’ve see research that indicates that a little sodium is more effective than insolugenic carbs when it comes to creatine “absorption.”
I’ve also never detected any decrease in creatine’s effectiveness when mixed with OJ, so I wouldn’t worry about mixing the two as long you don’t let them sit for a prolonged period.[/quote]
To add to that, I think the acid is only a problem from a manufacturing perspective as their products may sit for months before being consumed. The acid’s reaction speed with the creatine is, to my knowledge, incredibly slow.
If a little citric destroys creatine quickly, then it has no hope in hell against the HCl that’s about to assault it in my stoamch.
Is there anything to the idea that creatine should be mixed with a warm liquid in order to make it dissolve better? I read this some time ago and haved mixed it with green tea ever since, but I’m not sure if it’s necessary.
Good question Sedici I was wondering that myself, can anyone tell me now how much I should be taking per day? should the amount be different on rest days?
[quote]silverhydra wrote:
[quote]ChrisKing wrote:
[quote]Jeffra wrote:
Make sure to get in plenty of carbs with a good amount of sugar, this will help with the absorption of the substance, grape juice is great to mix with it but any other juice or drink will suffice, just make sure it doesnt have citric acid so no orange juice or grapefruit juice. [/quote]
To the contrary, I’ve see research that indicates that a little sodium is more effective than insolugenic carbs when it comes to creatine “absorption.”
I’ve also never detected any decrease in creatine’s effectiveness when mixed with OJ, so I wouldn’t worry about mixing the two as long you don’t let them sit for a prolonged period.[/quote]
To add to that, I think the acid is only a problem from a manufacturing perspective as their products may sit for months before being consumed. The acid’s reaction speed with the creatine is, to my knowledge, incredibly slow.
If a little citric destroys creatine quickly, then it has no hope in hell against the HCl that’s about to assault it in my stoamch.
[/quote]
That was always my thought as well.
Citric Acid’s Ka value is something like -4 to -6, HCl’s is, well, astronomically high.
I used to take creatine with OJ somewhat regularly, and still saw good effects.
[quote]ajwarren wrote:
Good question Sedici I was wondering that myself, can anyone tell me now how much I should be taking per day? should the amount be different on rest days?[/quote]
3-5g everyday. Any more than that is excessive.
[quote]BONEZ217 wrote:
[quote]ajwarren wrote:
Good question Sedici I was wondering that myself, can anyone tell me now how much I should be taking per day? should the amount be different on rest days?[/quote]
3-5g everyday. Any more than that is excessive. [/quote]
I thought CT recommended 5g before the workout and 5g PWO?
your body cant really use more than 5g daily… bonez is right
if you split is pre and post w/o do about 2.5g w/ each dose… otherwise its a waste
take it with a shot of jack
[quote]BONEZ217 wrote:
[quote]ajwarren wrote:
Good question Sedici I was wondering that myself, can anyone tell me now how much I should be taking per day? should the amount be different on rest days?[/quote]
3-5g everyday. Any more than that is excessive. [/quote]
100% true and loading is unecessary.
The idea of loading (20-25g per day for 7 days) came from professor Harris, initiator of research relating to the effect of creatine on the muscle of the sportsman, and reveal how he came to use this protocol: This researcher came from London to make his research in Stockholm.
In order to reduce his costs of transport, he left England on monday and had to come back the next sunday. He did not have very much time to take his measurements; where the idea of the megadose of 5 to 7 days. This protocol has nothing scientist and is certainly not optimal, it also distorts the results of many studies.