creatine

yazf909 · 10-07-2006, 09:31 PM

ok i keep researching but like i say i dont get the info i need, i heard you need sugar with creatine mono in order for it to work, i been mixing my creatine with water?, i work out at night like around 11pm-1230am, i like to eat 1-1 1/2 hour before work out, and i take creatine pre work out (4-5g) and (4-5g) right after work out, go shower then drink 1 scoop of protien whey, i mix all of my supplement with water, post work out i eat some cottage cheese, or usually fruit, so do i need sugar? and if so when thanks

**A.FreeRadical** · 10-07-2006, 09:43 PM

Quote:

Originally Posted by yazf909

ok i keep researching but like i say i dont get the info i need, i heard you need sugar with creatine mono in order for it to work, i been mixing my creatine with water?, i work out at night like around 11pm-1230am, i like to eat 1-1 1/2 hour before work out, and i take creatine pre work out (4-5g) and (4-5g) right after work out, go shower then drink 1 scoop of protien whey, i mix all of my supplement with water, post work out i eat some cottage cheese, or usually fruit, so do i need sugar? and if so when thanks

You don't need the sugar for the creatine, just water. The sugar can go in your post workout protein shake. (along with the creatine, if you wish) The purpose of the sugar is to cause an insulin spike. This supposedly aids in protein synthesis.

*

yazf909 · 10-07-2006, 10:11 PM

so i should add sugar to my protien shake? cuz one scoop is 1gm sugar in my protien shake

**Ikaika** · 10-07-2006, 10:13 PM

The insulin spike gets your body out of the catabolic state that it enters while you lift. Certain sugars, such as dextrose and maltodextrin, are used to replenish muscular glycogen stores while others, such as fructose, are used to replenish liver glycogen.

It is my understanding that the creatine molecules and simple sugars enter your cells simultaneously, which is why dextrose/maltodextrin are so important for both post-workout nutrition and optimal creatine monohydrate absorption. Powerman2000 has some excellent info stickied in the Nutrition section regarding post-workout nutrition, something I'd definitely recommend reading. Plain creatine pre-workout seems pointless to me, but thats just my opinion.

You can buy dextrose/maltodextrin in bulk...use that in your post-workout shake. Table sugar is sucrose, which doesn't cause the same response that dex/malto do.

**Jayhawkk** · 10-07-2006, 11:23 PM

Creatine monohydrade needsa a transport which is why the sugar sype drinks are suggested. If the creatine you have is flavored then chances are it has the transport built into it and water is fine. If it's pure creatine mono. then you'll need to mix it with something like sucralose etc.

That's why people use CEE for example. It doesn't need a transport.

**romanaz** · 10-07-2006, 11:31 PM

Quote:

Originally Posted by Jayhawkk

then you'll need to mix it with something like sucralose etc.

That's why people use CEE for example. It doesn't need a transport.

wrong, sucralose is splenda (aka BAD for you :-D). Sucrose is table sugar (as previously mentioned).

**Jayhawkk** · 10-07-2006, 11:47 PM

Maybe for you but I like mine

yazf909 · 10-08-2006, 12:20 AM

damn it i asked what kinda creatine to get and i got recomended primforce creatine mono, so now im stuck with like 900+ grams of this stuff

, now i want cee sounds like no bloating and no needed extra sugar, so can i use a fruit juice like v8 splash? it has about 19g sugar and comes with good vitamine

**Ikaika** · 10-08-2006, 01:55 AM

like i said before, fructose won't work...fructose replenishes glycogen in your liver, which is not what you want. To get your muscle glycogen(and creatine) properly loaded, buy some dextrose and maltodextrin. Fruit juices are, for the most part, fructose. If you don't want to buy the dex/malto, you can use a Gatorade powder instead(but it won't be as good)...they use dextrose as the main sugar in the stuff I've had.

Creatine mono is good for beginners, IMO...it forces you to learn about post-workout nutrition, how to get the most out of your creatine, etc. If you have problems with the mono or if you aren't interested in learning how to use it best, then go ahead and use CEE...I won't deny that it is very good. But my suggestion would be to get the basics down before worrying about what kind of creatine you have.

**DJSTARER** · 10-08-2006, 04:17 AM

i JUST started taking mono, and i've been seriously lifting for almost 2 years now... i would wait to get your rountine and diet in shape... but it seems you've already got it, so simply take it after your workout with dextrose. That's all there is too it.

yazf909 · 10-08-2006, 05:31 AM

damn sounds like i need dextrose, i wish some one would have told me before i ordered it, so i dont have to pay for shipping all over again, any other supplements any one recomend i should take, so far im taking, protein whey, creatine mono, fish oil pills, multi vitamin, and now dextrose, missing anything?

**DarkFalcon** · 10-08-2006, 05:35 AM

Quote:

Originally Posted by yazf909

damn sounds like i need dextrose, i wish some one would have told me before i ordered it, so i dont have to pay for shipping all over again, any other supplements any one recomend i should take, so far im taking, protein whey, creatine mono, fish oil pills, multi vitamin, and now dextrose, missing anything?

You don't need to order it just pick up some Gatorade Powder. Not the liquid the powder, it has all the dex you need.

Besides that you have your bases covered. You'll hear a million different ways to take your creatine but I've found the most effective to be mixing your 5g creatine with a scoop of Gatorade and water and drinking it during your workout.

**Jayhawkk** · 10-08-2006, 08:56 AM

Quote:

Originally Posted by DarkFalcon

You don't need to order it just pick up some Gatorade Powder. Not the liquid the powder, it has all the dex you need.

Besides that you have your bases covered. You'll hear a million different ways to take your creatine but I've found the most effective to be mixing your 5g creatine with a scoop of Gatorade and water and drinking it during your workout.

That's how I used to take it DF and never had a problem.

**DJSTARER** · 10-08-2006, 11:06 PM

that is exactly how i take it

yazf909 · 10-08-2006, 11:48 PM

ok dextrose or gatorade powder which one, i keep getting 2 answers

**DarkFalcon** · 10-08-2006, 11:51 PM

Quote:

Originally Posted by yazf909

ok dextrose or gatorade powder which one, i keep getting 2 answers

No you don't, Gatorade powder is made with dextrose.

navarone · 10-09-2006, 12:29 AM

wow... no offense, but it really seems like you need to do ALOT more research before A) Buying the creatine, and B) Taking it.
Your not gunna take creatine wrong, just get to your saturation point.

yazf909 · 10-09-2006, 04:33 AM

dark force where do you buy the gatorade mix? i was gonna go to the vitamin shop to get dextrose but they didnt open till an hour, so i was going to like 4 different supper market to get the gatorade mix and they didnt have it??

10-07-2006, 09:31 PM	#1
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	creatine ok i keep researching but like i say i dont get the info i need, i heard you need sugar with creatine mono in order for it to work, i been mixing my creatine with water?, i work out at night like around 11pm-1230am, i like to eat 1-1 1/2 hour before work out, and i take creatine pre work out (4-5g) and (4-5g) right after work out, go shower then drink 1 scoop of protien whey, i mix all of my supplement with water, post work out i eat some cottage cheese, or usually fruit, so do i need sugar? and if so when thanks

10-07-2006, 10:13 PM	#4
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,765 Recipes: 0 Rep Power: 216	The insulin spike gets your body out of the catabolic state that it enters while you lift. Certain sugars, such as dextrose and maltodextrin, are used to replenish muscular glycogen stores while others, such as fructose, are used to replenish liver glycogen. It is my understanding that the creatine molecules and simple sugars enter your cells simultaneously, which is why dextrose/maltodextrin are so important for both post-workout nutrition and optimal creatine monohydrate absorption. Powerman2000 has some excellent info stickied in the Nutrition section regarding post-workout nutrition, something I'd definitely recommend reading. Plain creatine pre-workout seems pointless to me, but thats just my opinion. You can buy dextrose/maltodextrin in bulk...use that in your post-workout shake. Table sugar is sucrose, which doesn't cause the same response that dex/malto do. __________________ No supplement can make up for the lack of a strong work ethic.

10-07-2006, 11:23 PM	#5
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	Creatine monohydrade needsa a transport which is why the sugar sype drinks are suggested. If the creatine you have is flavored then chances are it has the transport built into it and water is fine. If it's pure creatine mono. then you'll need to mix it with something like sucralose etc. That's why people use CEE for example. It doesn't need a transport. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

10-07-2006, 11:47 PM	#7
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44	Maybe for you but I like mine __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

10-08-2006, 01:55 AM	#9
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,765 Recipes: 0 Rep Power: 216	like i said before, fructose won't work...fructose replenishes glycogen in your liver, which is not what you want. To get your muscle glycogen(and creatine) properly loaded, buy some dextrose and maltodextrin. Fruit juices are, for the most part, fructose. If you don't want to buy the dex/malto, you can use a Gatorade powder instead(but it won't be as good)...they use dextrose as the main sugar in the stuff I've had. Creatine mono is good for beginners, IMO...it forces you to learn about post-workout nutrition, how to get the most out of your creatine, etc. If you have problems with the mono or if you aren't interested in learning how to use it best, then go ahead and use CEE...I won't deny that it is very good. But my suggestion would be to get the basics down before worrying about what kind of creatine you have. __________________ No supplement can make up for the lack of a strong work ethic.

10-07-2006, 10:11 PM	#3
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	so i should add sugar to my protien shake? cuz one scoop is 1gm sugar in my protien shake

10-08-2006, 12:20 AM	#8
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	damn it i asked what kinda creatine to get and i got recomended primforce creatine mono, so now im stuck with like 900+ grams of this stuff , now i want cee sounds like no bloating and no needed extra sugar, so can i use a fruit juice like v8 splash? it has about 19g sugar and comes with good vitamine

10-08-2006, 04:17 AM	#10
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,041 Recipes: 0 Rep Power: 114	i JUST started taking mono, and i've been seriously lifting for almost 2 years now... i would wait to get your rountine and diet in shape... but it seems you've already got it, so simply take it after your workout with dextrose. That's all there is too it. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-08-2006, 05:31 AM	#11
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	damn sounds like i need dextrose, i wish some one would have told me before i ordered it, so i dont have to pay for shipping all over again, any other supplements any one recomend i should take, so far im taking, protein whey, creatine mono, fish oil pills, multi vitamin, and now dextrose, missing anything?

10-08-2006, 11:06 PM	#14
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,041 Recipes: 0 Rep Power: 114	that is exactly how i take it __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-08-2006, 11:48 PM	#15
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	ok dextrose or gatorade powder which one, i keep getting 2 answers

10-09-2006, 12:29 AM	#17
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 930 Recipes: 0 Rep Power: 50	wow... no offense, but it really seems like you need to do ALOT more research before A) Buying the creatine, and B) Taking it. Your not gunna take creatine wrong, just get to your saturation point. __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

10-09-2006, 04:33 AM	#18
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	dark force where do you buy the gatorade mix? i was gonna go to the vitamin shop to get dextrose but they didnt open till an hour, so i was going to like 4 different supper market to get the gatorade mix and they didnt have it??

10-09-2006, 04:34 AM	#19
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,106 Recipes: 0 Rep Power: 44