creatine question

[laleggenda27]

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?

Thanks in advance for the help

[Ross86]

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.

[EricT]

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...

[Ross86]

Ah, I see. It's one of those ideas. It seems like half of the products sold at GNC are based on that type of assumption.

[EricT]

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.

[johndecker]

Here's a good article that would answer your questions:

http://www.buildyourbodymuscle.com/C...-Effects-.html

[EricT]

That's an ad for a book. It doesn't really answer the question.

"you would probably be recommended"...

This guy is just trying to get you to buy a book though his website so's he can make a few bucks.

[GymnastGirl]

Micronized only creatine is the best!

[general]

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.

[Ross86]

Originally Posted by general

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.