creatine query - help please :)

[MasterArucard]

So I've been getting serious with my heavy lifting but feel like I've peaked already, im really light (178cm height, 65kg) but for the last three weeks have been putting on steady weight, maybe half a kilo every 7-10 days, not all muscle obviously. However the increased weight lifting has hurt more than usual and slowed me down, so I've added Creatine to my whey powder mixes.

My question is; the label says for heavy lifting I should take 20-30 grams per day in devided doses for 4-6 weeks to obtain good saturation. It also states " take creatine without caffeine (understandable) and only on empty stomach - wtf?? When should I take it and how much per dosage? Is it ok to take it when you have eaten?

 

[malkore]

Ok, first of all, you clearly do not understand what creatine does. It will do nothing to help you with "...has hurt more than usual and slowed me down..."

Creatine is used when a muscle contracts, and as you use up creatine in the muscle, you lose optimal contraction. In simple terms, diminished creatine leads to fatigue in the muscle (not your energy levels).

By taking creatine you increase the amount in the muscle, with the goal being more powerful muscle contractions for a longer period..which hopefully leads to better size and strength gains.

That said, no, do not do a loading phase per the label. take 5 grams per day, every day, once per day. no more, no less. take it on off-training days too. in about 3 weeks you'll be saturated and should notice more endurance during training.