Creatine...Just the facts please!

[Toby]

I'm going to be ordering Creatine and Dextrose and thought I would make a post of the facts that I have gleaned off this board regarding Creatine. Please add to them or correct me if I'm wrong.

Creatine is best taken in powdered form after a work out.
Loading is not necessary.
Taking Dextrose with Creatine helps the Creatine get to where it is most effective.
Creatine can cause water weight gain
Creatine powder should taken with a juice (white grape juice) to help it get to where it's going.

Any others?

Thanks, just want to get my facts straight.

Toby

[Shmackey]

Check out the Creatine FAQ sticky at the top of this forum.

[Fitness4U]

Toby,

Recommended amoung of Creatine is 10grams a day.
5g before and 5g after. The before helps lower lactic acid buildup and increase endurance.

Loading is not necessary. But usually you will notice QUICK size and weight gain (from water)

Dextrose taken with creatine helps shuttle the creatine faster into your muscles. Also, Alpha Lipoic Acid is very good to increase this effect.

The main effect of Creatine is water gain, that's why you look fuller and have more strength. People that take steroids also get a similar water gain.

If you are taking Dextrose, you don't need fruit juice. The sugar in fruits is Fructose, but it has a weaker effect on spiking your sugar levels (insulin)

Hope this helps!

[BiKr2005]

oh, and if you dont drink enough water with it, atleast a gallon a day, it will mess up your kidneys. i've had quite a few friends take it...and they've all told me the same thing.