Hi guys,
I plan to start on creatine next week. I read here (I think) that creatine is taken after your wo, and a lot of guys just add it to their regular protein shake (which sounds very easy).
Now, a doctor, which I have lots of faith and confidence (consults with triathletes, sports nutrition, etc), said to me that for creatine "to work" I should have it right after my wo, but with at least 50g of carbohidrates.
Also, he told me that a "loading phase" (I told him about a 4-5 day, 20g/day loading phase) is not necessary, because after 2 weeks, the effect is tha same, regardles of a loading phase.
Questions:
1) How/when do you take your creatine?
2) If it's with carbo, where do you find a natural drink (pre-made) with 50g of carbo? What would you recommend?
3) Do you recommend a loading phase?
Thanks guys,
JD
I plan to start on creatine next week. I read here (I think) that creatine is taken after your wo, and a lot of guys just add it to their regular protein shake (which sounds very easy).
Now, a doctor, which I have lots of faith and confidence (consults with triathletes, sports nutrition, etc), said to me that for creatine "to work" I should have it right after my wo, but with at least 50g of carbohidrates.
Also, he told me that a "loading phase" (I told him about a 4-5 day, 20g/day loading phase) is not necessary, because after 2 weeks, the effect is tha same, regardles of a loading phase.
Questions:
1) How/when do you take your creatine?
2) If it's with carbo, where do you find a natural drink (pre-made) with 50g of carbo? What would you recommend?
3) Do you recommend a loading phase?
Thanks guys,
JD