Creatine Absorption - How Do You Guys Maximize Yours?

Discussion in 'Health & Body' started by EmJay, Jul 31, 2011.

  1. EmJay

    EmJay Member

    Messages:
    15
    Likes Received:
    2
    Joined:
    Dec 31, 2006
    Admittedly, I suppose an equally appropriate thread title would be "How Does One Minimize the Creatine Shts?"

    Like a good number of folks on these forums, I workout regularly and use supplements to augment my diet (mostly protein), but recently decided to give creatine a shot. I've done a bunch of research and searches around this site and others (bodybuilding.com, etc), and although the information has been useful, I'm wondering if any of you have found a way to minimize any gastrointestinal side effects.

    I use ON Micronized Creatine Mono, and thus far have mixed it with fruit juice (grape juice), my PWO shake, and water. I'm not going through the loading stage, but rather trying to stick with taking roughly 3-5g of the stuff per day. Seems like taking it with my protein shake and water hasn't yielded the best results vis-a-vis side effects (I'm familiar with the need to take it with simple sugars to aid absorption, so water obviously wasn't the best in that regard). Have recently taken it with grape juice and so far so good, but i'm not optimistic. Any strategies out there? Would taking 5g in 1g hits throughout the day minimize side effects? Would using a different type of creatine (Con-Cret, or something pre-mixed with dextrose and the like, like Gaspari's SizeOn) be a better option? Just wondering what some of your experiences have been. GI "distress" is frequently noted as a side-effect, but I rarely see any recommendations with respect to minimizing such side effects.
     


  2. D Yizz

    D Yizz Senior member

    Messages:
    574
    Likes Received:
    5
    Joined:
    Mar 24, 2010
    Location:
    Puerto Rico
    Creatine in tablets. That's the way I eliminate gastrointestinal effects. I'm currently using GNC's AMP Amplified Creatine.
     
    Last edited: Aug 2, 2011


  3. Timbaland

    Timbaland Senior member

    Messages:
    2,655
    Likes Received:
    360
    Joined:
    Dec 19, 2008
    I use Creatine Ethyl Ester instead. I found that it absorbs better and doesn't bloat
     


  4. Elusive

    Elusive Senior member

    Messages:
    110
    Likes Received:
    4
    Joined:
    May 16, 2011
    There is some chemical in the white flood brand of pre workout supplement that is supposed to help with creatine uptake maybe worth looking at as it is supposed to complement creatine
     


  5. virus646

    virus646 Senior member

    Messages:
    784
    Likes Received:
    119
    Joined:
    Mar 17, 2009
    Location:
    Canuckan
    

    links?

    OP: Micronized creapure, with a shake, with a juice, whatever that makes you eat it. I used to take it with a spoon without problems.
     
    Last edited: Aug 6, 2011


  6. NewYorkIslander

    NewYorkIslander Affiliate Vendor

    Messages:
    9,960
    Likes Received:
    5,493
    Joined:
    Mar 22, 2008
    Location:
    Breuckelen, NY 11209
    I just started Kre-Alkalyne. Never used anything before, no gastro effects.

    I'd be curious to see the immune system study myself.
     


  7. kilgore

    kilgore Well-Known Member

    Messages:
    87
    Likes Received:
    1
    Joined:
    Apr 27, 2011
    there's about a 15-minute window or so following a heavy workout where your body goes into this hyper anabolic mode where it CAN quickly utilize any protein intake you take. but beyond that window, any of your milkshakes and creatine fads are pure nonsense. so you might want to be sure exactly when you're gulping muscle milk before jumping ahead to these new strategies and products that pop out every other day.
     


  8. bawlin

    bawlin Senior member

    Messages:
    2,961
    Likes Received:
    807
    Joined:
    Jul 17, 2008
    Why does anyone bother with this shit anymore? I'm 100% supplement-free and I'm undoubtedly in the best shape of my life. Get off Bodybuilding.com and put some real work into the gym, rather than stuffing your body with garbage.
     


  9. kilgore

    kilgore Well-Known Member

    Messages:
    87
    Likes Received:
    1
    Joined:
    Apr 27, 2011
    

    +1
     


  10. suited

    suited Senior member

    Messages:
    6,681
    Likes Received:
    2,953
    Joined:
    Aug 18, 2008
    

    While it's far from phenomenal, creatine is not garbage and it has been proven to be effective.
     


  11. stinger70

    stinger70 Senior member

    Messages:
    987
    Likes Received:
    26
    Joined:
    Dec 7, 2008
    Creatine had ZERO effect on me. Im pretty sure its all in the mind. I didnt gain an ounce of weight from it (supposed to gain like 5lb water weight in the first couple weeks) and i didnt increase in strength at all, apart from the usual slight progression.
     


  12. Lagrangian

    Lagrangian Senior member

    Messages:
    3,153
    Likes Received:
    530
    Joined:
    Oct 19, 2009
    Location:
    interior optimum
    15-minute pwo anabolic window, lol'd hard.
     
    Last edited: Aug 15, 2011


  13. Krish the Fish

    Krish the Fish Senior member

    Messages:
    3,156
    Likes Received:
    973
    Joined:
    Dec 8, 2009
    

    links plz?
     


  14. Timbaland

    Timbaland Senior member

    Messages:
    2,655
    Likes Received:
    360
    Joined:
    Dec 19, 2008
    

    Some people just use creatine for faster recovery. I use it after very intense workouts so I won't be as sore the next day.
     


  15. javyn

    javyn Senior member

    Messages:
    16,749
    Likes Received:
    493
    Joined:
    Mar 15, 2006
    I have been a pretty anti-creatine guy for years, but I finally broke down and bought the 14 dollar can of Bodytech straight Creatine Mono.

    I have to say....I love this shit. I don't know if all the claims made about it are true, but I do know this, my recovery time has improved so much I can finally follow my Starting Strength squat 3x a week program properly now.

    Was taking me 7 full days to recover from squats, after I did my creatine loading phase this weekend, the soreness is completely gone after a day and I'm itching to get back to the gym.

    Also broken all personal weight records, and noticing the muscles bulging big time - but that's surely just water weight and will leave once I cycle off this stuff.

    Anyway....creatine mono + desiccated liver tabs.....I think that stack's a keeper.
     
    Last edited: Aug 17, 2011


Share This Page

Styleforum is proudly sponsored by