Creatine can get a little tricky so we have added some extra information as it can be a complicated supplement. Knowledge is power!
If you have any other questions about Creatine, don’t hesitate to get in touch with us.
How much Creatine to take:
For the first five days of taking Creatine take (5 grams) four times a day (spaced as evenly apart as possible). 20 grams a day in total. This will allow the Creatine to saturate the muscles and get the you to the point where they simply need maintenance.
After those 5 days one teaspoon a day should be sufficient. (For larger, highly active people (90kg+) more can be consumed)
It is advised that Creatine should be cycled. For best results, we recommend 6 weeks on, 2 weeks off. This will prevent the body getting used to Creatine and ‘negating’ the effect of future Creatine supplementation due to continued use.
When to take Creatine:
We recommend taking Creatine directly after your workout. The three main reasons for not taking creatine before your workout are below.
-Creatine draws moisture out of organs and this is not a good condition to exercise in.
-Unless the muscles are warm, Creatine absorption is largely reduced.
-Creatine is stored in the muscles until it is needed for medium to strong muscle contractions, it is not necessary to have it before a workout as it will stay in the muscles till the next time you exercise.
What to take Creatine with:
Creatine is absorbed into the muscles via an insulin spike in the body. To create an insulin spike in the body a high GI carbohydrate is needed.
Grape juice is the highest GI juice of around 60, The next is pineapple with around 55.
However, the best carbohydrates for Creatine absorption are maltodextrin, waxy maize and dextrose, with GI factors of between 120-150.
The best and the most convenient way to take Creatine is in your protein shake. The reason being, post workout muscles are warm and much more susceptible to Creatine absorption.
Combining a protein shake with the above mentioned carbs will create the best environment for Creatine absorption.
However, if the goal is fat loss, taking Creatine with straight protein will still be effective.
What NOT to take Creatine with:
Do not take Creatine with or around citrus juice or citrus fruit, especially orange juice. Citrus juice will turn a large amount of the Creatine you ingest into creatinine, a compound which is useless in the human body and is simply excreted.