Chris_505

hi guys. gonna start on the creatine next week. bought creapure creatine monohydrate (powder) off bulkpowders. comes with no instructions and no scoop. just wondered about loading up and maintenance doses etc? teaspoons, heaped teaspoons, volume in grams or whatever. how many times a day and when. all info for a cycle basically

currently weight approx 13.5st which i think is approx 85kg. train 4 times a week. having 3 shakes a day (fine oats plus whey with either milk or water) - one mid morning, one mid afternoon and one straight after a workout. so was thinking of just chucking the creatine into these? i already drink loads of water throughout the day aswell

cheers, chris

lead_foot

iTrader: (1)

This not help?

http://www.myprotein.co.uk/bulk-powd...e-monohydrate/

We recommend consuming 5 grams daily. After 8 weeks of continued use take 1 week off.

Dave Hewy

iTrader: (3)

You need to load up for the 1st week, some recommend taking it with sugar because it's supposed to ride on the back of carbs. I've tried loads of different ways and the best way i found was this.
Take 1 heaped teaspoon 4 times a day for a week, just put it in your mouth and swill it down with a cup of lukewarm water. it doesn't taste of anything, just powdery. Then 1 teaspoon a day for the remainder of the cycle.
You need to drink tons of water with it because it is a cell volumiser which means it fills your muscles with water and if you dont drink, it wont work!
Hope this helps, Dave.

muz

I was told 5 grams a day. 10g at most. Not sure about 20g a day even if it is just for one week? But I'm no expert.

I take 5g everyday with a week off every 8th week.

On weight training days (every other day) I pop 5g in my post workout protein shake. Might try putting it in a seperate glass of water but I drink 2l of water a day anyway.

On non weight training days (every other day not weight training) I take 5g in a pint of water with breakfast.

Pete frst

your body just carnt absorb large quantities of creatine, im taking it in capsule form at the moment so two 750 mg tabs everyday before i train,until tub runs out then have a weeks break from them before i go again,i remember when i was taking it in powder form i took two ten ml scoops,then they changed the scoop to double the size and then i started getting headaches so cut back abit and all was good,hope this helps......

Chris_505

thanks chaps will prob load up about 6g in each of my 3 shakes for a week then drop to about 3g in each thereafter for the remaining weeks if that sounds ok?

just i'm really busy at work in the day so can't really do more than have lunch, mid morning shake and mid afternoon shake while i'm there

cheers, chris

muz

5g a day for the whole cycle will be fine. Also I would have a shake with breakfast, one after your workout and swap ur mid afternoon shake for one right before you go to bed. If you sleep for say 8 hours a night that's 8 hours of no food while your body repairs itself after you've worked out and broken down the muscle tissue.

Chris_505

ok mate cheers. shake before bed is a definite no no though. i'm needing the loo in the night if i have one within an hour of going bed!

for example tonight though i'm about to go gym now, done for about 9pm, shake immediately after, then probably have a bowl of porridge before bed about 11pm (nackered lol). could maybe push to one scoop of whey in a small glass of milk i guess. same as i do in the morning

Chris_505

right i've got some measuring scoops. smallest one (level scoop) is 1.95g. next size up is 3.75g. so easiest way is if i just have 3/4 per day x 3.75 for the first week then 3/4 x 1.95 for the remaining weeks. that sound ok?

Chris_505

headaches... lol

tonight i've dropped to maintenance dose of 4 x 1.95g per day. hopefully they'll disappear!

ESCYSCOTT

iTrader: (1)

creatine ethyl ester are better in capsules..........no headaches and none of the bloating either

studabear

cnp pro creatine e2 is really decent, thats ethel ester

Chris_505

cool thanks will maybe try that next but for now i've got a new kilo of this to get through! did only cost a tenner though so maybe try the above for next course

for the time being the headaches have subsided and seeing an improvement with the creatine so all good

studabear

mono gave me a headache and the shits, ethel ester suits me fine

Ed1

I take 4 tablets a day, they are bloody hard to swallow but they do the job, on training days take 4 half hour before training, on non training days take 4 when you wake up!

I heard the power is bloody rank and not as good as the tablets, i never had any side effects except lifting more and almost being sick trying to swallow them 1st thing in the morning

Ed1

I have these

http://www.thesupplementstore.co.uk/...3.htm?browse=1

muz

I'm quite lucky that I don't get any sideaffects with mono. The powder doesn't taste of anything, it's just a bit gritty. I've found now that mixing 5g in a pint of water with 1 teaspoon of sugar works really well. Gives it the fluid it needs to work and the sugar to help it absorb better.