Creatine is one of the easiest substances to take. It comes in the form of creatine monohydrate (a white powder, which is tasteless and odorless). Although cold water can be used, you'll find it dissolves more easily in tepid warm water. If excessive heat is used much of the creatine will be destroyed. you can also mix it with juice.
for maximum absorption take the supplement on an empty stomach followed by a small simple carbohydrate meal, also containing the amino acids glycine, arginine, and methionine. Both the carbohydrate and amino acids are needed by the body to increase the synthesis and storage of creatine. Conversely, taking creatine with a high protein meal reduces absorption and storage. this point should not be overlooked as some new creatine manufacturers have released protein powders containing creatine. it sounds great in theory, two for the price of one, but it makes little practical sense as consuming the two together contradicts human biochemistry.
the most powerful form of creatine monohydrate is creatine 6000 es, manufactured by muscle tech of canada. each teaspoon provides six grams of creatine, therefore, it's easily the most potent creatine supplement produced.
you need to take between five and ten grams per day. I usually ingest five grams pre-workout.
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