Quote:
Originally Posted by Kevsworld
3-5 grams a day is fine for creatine. I like prolab's version but any creapure product is fine (stick with plain creatine mono). Some recommend a loading phase, but it isn't necessary (it may take a little longer for your muscles to get saturated, but there's no problem there).
Creatine is not a fat burning supplement, but it should enhance your training, which would be good for the long-term goals.
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I agree, I take 5 grams pre-workout and I've never tried loading. I've always been able to feel the effects from day 1 of every cycle, but everyone is different.
I think they recommend taking on an empty stomach to encourage the 'pump' feeling. I've experienced a more intense pump on an empty stomach than a full one before, but it was accompanied by discomfort as well so I stopped. There's no need to take it on an empty stomach if you don't want to.
Creatine offers the capability for a more intense workout. When combined with an efficient circuit training routine and proper nutrition, it can actually be part of an effective weight loss regimen.
Above all, don't forget to stay well hydrated when supplementing with creatine.