Creatine... the use of, misuse of etc

I have a couple of questions on creatine...

for instance, most literature says it's good to take it with a high carb and high GI drink, as it helps with delivery. (...they say)

does this mean it's a good idea to take it with, for example, coke? i mean coke the fizzy drink obviously...


also do you need food in your stomach before you take it, and are there any big DON'Ts that will mess things up for the unaware?

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it's more polite on the grating than on the subs bench

Creatine 101;

1. Creatine supplementation cannot be substituted for solid nutrition & training. However...
2. Creatine can enhance strength gain & wieght gain.
3. It may be benficial to take creatine in conjunction with simple sugars as insulin spikes may help 'drive' the creatine into the muscle cell.
4. cafiene retards the effectiveness of creatine. In fact total abstination of caffiene is often recommended whilst supplementing creatine.
5. caretine requires a loading period of 5-7 days followed by a maintanence period.
6. creatine is best cycled for 6-8 weeks follwed by a break of equal time length
7. higher quality creatine may result in higher quality gains
8. you MUST drink lots of water during use

hope that helps ;-)

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Slayer of Trolls amongst other things.
Made for the Love of a Good Woman, and not a bad little player too ;-)
Chumba Concept Salon
Professional Hair Stylist

just a quick q clark
im drinking about 1.5 litres of water a day maybe 2 litres,plus milk and other fluids.

these are on rest days,when i train i´d dink probably double that.

is that enough do you think,although its winter here and i dont feel so thirsty.

i guess it depends how much your sweating,im sure atapene would need to drink a lot more if its hot in nz..

atapene it is hot there in nz ?

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top of de mornin to yeh

...no, it's not really ever very hot in nz. i guess i'd be drinking 2.5 litres a day but not sure? i'll keep track today and see. not too much more i wouldn't have thought. plus milk and other stuff etc.

good god man if i were drinking 5 litres a day i'd basically save the trip to and from and never leave the toilet, it's bad enough as it is....

is there a specification on the term "lots"?

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it's more polite on the grating than on the subs bench

Make sure that when you do go to the toilet that your urine is almost clear.
Thats a good way of knowing that you're drinking enough. If it's dark or very infrequent you know you're in need of more water intake.

__________________
Slayer of Trolls amongst other things.
Made for the Love of a Good Woman, and not a bad little player too ;-)
Chumba Concept Salon
Professional Hair Stylist

yeah thats the rule i'm following, same as at comps etc (or at any time really)


... i am basically a slow leaking tap right now. i envy old people for their convenience nappies.

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it's more polite on the grating than on the subs bench

buy some adut nappies - chick's dig it

__________________
Slayer of Trolls amongst other things.
Made for the Love of a Good Woman, and not a bad little player too ;-)
Chumba Concept Salon
Professional Hair Stylist