I just read the creatine faq, but wasent clear about some things.
1. Do most people take the creatine in one dose in their post workout drink, or do most split their doses throughout the day.
Leckbass, Creatine isn't some miracle drug science created. Its abundant in a variety of meat and fish. Is it possible to get too much Creatine in ones diet without supplementation? Yes, this is possible. What happens when this occurs? The body simply secretes it.
Therefore if you are eating a variety of lean meat and fish (and you should be) each day, you are consuming creatine in addition to your creatine supplement. The body's ability to hold creatine in the muscle (etc) is limited. If you consume too much, the body will simply get rid of it (just like it does if you consume excess vitamins, or other items you may over consume).
The grams I consume are based on my body weight, and I usually encircle the dosage around my workouts on training days, and usually just simply space out my usage during the day on non-training days. And, I just recently started to experiment with it. I have been very successful without it. Do I think its an "essential" supplement? Absolutely not.
What type of Creatine I take, depends on the position I am in my diet. Because the diet effects Creatine's potential, IMO (more specifically Creatine Mono).
This is what I do, Leckbass:
What type of Creatine I take just depends on my diet trend. For example, if I am cycling carbohydrates down (which makes my water retention reduce), I will take Creatine Ethyl Ester.
My Insulin response (s) are lower (on average), my water retention is lower, and uptake and absorption of Creatine Mono (If I was taking this)
would be "suboptimal in this environment".
So I choose to supplement with CEE during this time, which eliminates these sorts of uptake problems associated with Mono. Additionally, I get the same benefits of Mono, but do not have to be concerned in screening out water retention (if cycling to get lean). Water retention wouldn't be the greatest anyway, with Carbohydrates low or in some cases nonexistent.
If I cycle carbohydrates up (and this makes water retention return, and Insulin more active), I will choose Creatine Mono.
Its an actual better environment for it, because water and Insulin will assist in getting the creatine in the muscle, which can be severely reduced in a low or no carbohydrate environment, and I want the added water weight (volumization) it provides within this period, of which CEE will not do.
"Some" can cut their own performance throats, on a "cut" taking Creatine Mono, because they do not understand the relationship carbohydrates, water, and Insulin, play in getting creatine in the muscle................>if they are low-carbing.
It's obvious my opinion is, that carbohydrates and insulin response play a role when taking Creatine mono. Eat good carbohydrates and drink plenty of water with Creatine Mono, IMO. It will assist with creatine absorption and (if) Insulin is present (doing one of its IMPORTANT JOBS), it will assist in shuttling it into the appropriate cells. Eating carbohydrates "assists" this process.
Additionally, when choosing a Mono product, I choose the powder over the capsules/caplets. The reasoning behind this is simple. If a large chunk of Mono sits in the stomach, it can be hard for the body to digest/process it, and "some can get bloated and get gassy because of this". If I put some in a protein shake or other beverages it eliminates this problem. Additionally, if one is getting bloated/gassy on Mono, they "could" be having an creatine absorption complication. With CEE, it doesn't matter. I choose caplets.
The bottom line is I cycle between Creatine Mono and Creatine Ethyl Ester, because of the differences they can bring to the table within certain positions within my diet.
Within the forthcoming questions, you are liable to get various opinions, one way or the other, but here is a short take:
How many grams of creatine? Should I have a Creatine Loading Phase? Should I have a Creatine Maintenance Phase? Should I Cycle Creatine?
Remember when "supplementing" Creatine in the diet, this is exactly what it is: You are simply supplementing your diet with an external item where you may be deficient or wanting to improve upon. If you are getting Creatine from various meats and fish, and supplementing with Creatine, and get too much, your body will simply get rid of it since it has no need for it. You body only has a capacity to hold so much, and the excess is simply discarded.
Therefore, some could use more than others, just through there "deficiency in their diet" (not getting enough meat/fish as example. Like a vegetarian, or one not being too smart with their diet). This could make the dosage higher, than one who is eating adequate amounts of meat and fish.
Additionally, we have creatine that is used/discarded throughout the day when we do not weight train, and when you add in intense weight training (etc), then this is a lot higher. But the body's capacity potential to hold creatine is simply limited.
Its my opinion, that the body's capacity, (or the amount) it can hold depends on the person. There is no blanket party in opinion. Logically, there is a difference in need between 230 pound (lean natural BB), and one that weights 150/160 pounds. An obvious difference in lean body mass. Do you think the creatine gram dosage is the same for these exampled individuals? I think not. The 230 pound body builder has a greater needs throughout (calories, macro nutrients, water, and so forth) than the lesser weight person exampled. 230 lb BB Creatine capacity his higher.
International Society of Sports Nutrition position stand: Creatine Supplementation and Exercise.
(This is one of the original research articles--I believe anyway), it will take some time (few more seconds, he, he) to load.
This article will answer a lot of your personal questions. Such as how much creatine to take per day, should you have a loading/maintenance period, etc, etc.
BE SURE TO READ IT.
Best wishes for success in all that you do.
Chillen
