anyone using creatine?

[waycurious]

I went shopping for some glutamine yesterday and was thinking about trying some creatine, until I looked at the carbs and directions!

It said to mix with a glucose type fruit drink, and all told ;would be about 32 carbs!

I passed on it, but wondered if there is an alternative way to ingest it, and if so; has anyone seen good results from doing so?

I have been very diligent about working out, last AIC was 5.2, on Metformin 500 2 x daily.

[xerref]

creatine requires carbs to be useful, as carbs help increase the intake into cells. however, this also depends on the type of creatine. CEE or Mono.
CEE can be taken before or after a workout, on the other hand mono most probably should only be taken post workout with carbs for it to be effective.

[Gostrydr]

You can also use caffeine or sodium..

You must load, must... regardless of what others claim.

Divide your weight in Kilos.
Now times that by .5

That is your loading dose for 5 days.

Now for maintenance..weight in kilos by .05

Do that once a day for a few weeks then load again.

I had a horrible time with Creatine, but others swear by it

[kbfunTH]

It worked very well for me. 25 grams/day for 5 days, then 10 grams a day for a month.

Haven't used it in 5 years.

[dane]

I don't use creatine since I'm breastfeeding, but if I weren't, I would. Get a good quality micronized creatine--you can get it carb-free and just take it with a little dextrose. I wouldn't load, either. I know lots of people do but from what I've read/talked to people about, it's not necessary.

Just use the recommended dosage per day ~5 grams or a teaspoon and it will build up in your body. It's a natural substance that already exists in your muscles.

Some people have GI problems (gas, etc.) from CM, so CEE is supposed to be better.

[Gostrydr]

You have to load..Paul Greenhaff who is THE foremost expert in the world says you MUST load.

If you have problems while loading then it is not a compound you should use..he calls us non-responders.

Dextrose is just an absolutely horrible compound to put in ones body...I'm not trying to make waves but it can do a lot of damage to the cells and the body..it is one of the most highly processed substrates out there.

Very high glycemic and derived from corn starch.

Malotdextrin is another compound I would avoid.

Getting back to loading, it is a personal thing. But the people who comply with the formula for loading and maintenace dosing(and I have seen guys double their maintenance doses with excellent results) get better results from their Creatine than from those who don't load.

[dane]

Honestly, Gost, I don't know enough about loading to debate you. The people who are my go-to sources for info (including Lyle McD) say it's not necessary, so that's what I go with. I would encourage anyone who's interested in supplementing with creatine to do their own research and make their own conclusions.

As for dextrose, it's pure glucose. The reason it's so useful for workout nutrition is because it's so high glycemic, it gets into your cells quickly for use.

Never heard of Paul Greenhaff, must google. :)