Posted by Zeus in Facts about Creatine on 02-04-2012
Tags: creatine, how to take creatine
What is the best way to take creatine?
Have you ever wondered how to take creatine? Not to worry, here at top creatine we have you covered!
Creatine is one of the most researched sports supplements. It has been for the last few decades in terms of how safe is it, what are the side effects, what are the interractions etc. Over 10,000,000 lbs is consumed by the US public every year and the number is growing because in addition to the benefits you get from increased athletic performance there are medical benefits of taking creatine for people that suffer from heart disease, chronic obstructive pulmonary disease, muscular dystrophy and even Parkinson’s disease. So what is the best way to take creatine?
Liquid Creatine or Powder?
Powder is a better option. Some studies concluded that liquid creatine and creatine ethyl ester are unstable and break down in your blood system. Just use pure creatine powder. Some companies add electrolytes and other ingredients, but tests indicate those do little to improve performance.
What should I mix creatine powder with?
Best thing to mix creatine with is juice. Fruit juice because it contains sugar. Sugar in the juice raises insulin levels, which helps increase creatine uptake into the muscle. The best combination is 60 to 80 grams of sugar for every five grams of creatine.
How to know if my creatine is of good quality?
When you mix creatine make sure that it is not too hard to dissolve with your liquid. If it is hard to dissolve or there is residue at the bottom of the glass after you are done drinking, your creatine is not of very good quality. If you see that, change brands and try something else.
Make sure your body maximizes the benefits of creatine by buying creatine that is of good quality and it will be properly absorbed by your body. Buy the best stuff you can afford. It’s your body so this isn’t the time to get cheap.
Mix and consume
You want to mix it with your preferred liquid immediately before you drink it. The more time it takes between the time you mix it and the time you consume it the less effective it becomes!
Mixing Protein with Creatine
Many researching creatine have concluded that adding protein, like whey protein, with creatine and juice and drinking the whole thing is beneficial. Protein helps your muscles ability to better absorb and retain creatine. It is actually ideal to mix protein, creatine and juice within 15 to 30 minutes of your workout and drink it!