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I'm relatively new to the whole supplement game - always just relied on the good ole whey protein and carb supplement. Well, I've decided to expand my horizons, so I went and picked up some creating monohydrate powder. I have two questions:
1) How exactly should I take the creatine? I've heard that it's good to mix it with a sugary drink like gatorade. Do I load in the beginning - if so, how much should I take and how long? And should I cycle on and off creatine, or just continue to take a maintenance dosage.
2) I've heard that it's good to take Vitamin B with creatine. Is there a specific combination of B vitamins that I should take? Will taking a simple multi-vitamin everyday do the trick?
I think it's best to take in your PWO shake. I assume you already have carbs in your PWO shake, so that will be fine. I wouldn't do a loading phase. That seems like a good way to get bloated and nauseous. I normally dose at 5g.
Where did you hear that it's good to take with B vitamins? I'm curious because I've never heard that before.
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It has something to do with methylation. Basically since creatine boosts cellular methylation and some b vitamins play a role in this then it must be a "magic bullet" to take them together!
Course since both creatine AND b-vitamins are stored in tissues..hmmm...
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
Indeed. I'm sure the vitamin b got started by a sup company in the first place. No offence meant to the OP. I know you are just asking about what you heard. Oh, I guess the answer to the question then is take you b vitamins whenever you want to. A multi-vitamin or a b-complex should suffice as far as supplementation.
i have heard that it is good to do the loading phase and to mix the creatine with grape juice b/c of the sugars in it.
Grape juice is very expensive in comparison to the cost of a bag of dextrose. It's the same sugar. The loading phase will make you bloated & can cause gastric problems, I believe.