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What do you take your creating with? I've read/heard that you are to take it with some sort of simple carb to use a "transport mechanism." Is this necessary? If so, what do you use? I've heard of things like fruit juice and waxy maize.

IW

I've heard grape juice and apple juice are great for insulin levels, which is the actual transporter.

I take my creatine pre and my bcaa's post with grape juice.

Your depleting glycogen stores during intense workouts, so the sugar in the grape juice post-workout help to restore it immediately.

Glycogen is stored in muscles as ATP, which is what allows them to contract and relax.

They do a much better job explaining it here:

http://www.illpumpyouup.com/articles...ou-workout.htm

It says for post-workout but you can easily apply the concepts to your pre-workout nutrition.

They explain the effect working out has on insulin levels along with the details of other nutrient transportation including protein.

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From what I understand, the first creatine studies were done with coffee. I'm not sure there's any concrete scientific evidence that it matters what you take it with.

I usually just take it with my post workout shake.

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What is the reasoning to take it post workout? To me it would make sense to take it pre workout since it helps with ATP regeneration etc etc. Or is timing a non-issue so long as your body is saturated with creatine?

IW

Look, every single person in this world has about 3.5 grams of creatine per kilogram of muscle. This is because creatine is a natural thing found in foods such as red meats, so when you start taking supplemental creatine you're just increasing the amount of creatine per muscle that you already have. What creatine does is that it bonds with ADP (unusable energy) and turns it into ATP(usable energy), it also draws water to your cells which makes you look bigger .

Creatine will add water weight which in turn increases muscle size appearance. If you are trying to get cut I would recommend kre-alkalyn over creatine. It has all the same benefits of creatine without the need to load and there is no bloat with kre-alkalyn.