Creatine Mono (Confused) *vid*

Hi guys!

The purpose of this thread is not to piss anyone off (I know there has been a trillion posts/threads/articles on crea-mono). i just want clarity/advice from the pro's here on this forum.

My diet is F######ng 100% in check and i follow it every day to the gram/calorie. I'm currently cutting for the first time ever and it's been going very well. I'm eating like a mad guy, feel like I'm going to throw up/GAG on my food but I'm loving it! I am 100% natural

Anyway, creatine mixed with dextrose was going to be the next supplement I want to incorporate into my diet cause apparantly long term results are worth it and it's cheap. I have done research on it before and it seemed pretty simply and straightforward until the last few days (The internet is PISSING me off)

Certain questions have been around since it was discovered in the 90's and the answers to these questions seem to change every bloody year. Here are some questions that have been around for years and the answers that I THOUGHT a few months back when I looked up on it! keep in mind i currently weigh 71.9kg's so the answers were for my body

1. Dosage: 20g a day for 5-7 days
2. 5g a day after that preferably after a workout as muscles are more susceptible to absorb the creatine.
3. Cycle: On for 4 weeks, off 2 weeks then repeat
4. Drink with fruit juice/dextrose (Simple sugar)for an insulin spike

Check out this vid



Now this vid was posted 5 days ago, the guy has 86 000 subscribers who follow him and follow his advice. Here was his answers

1. No loading, just take around 5-10g a day (Not specific)
2. Don't cycle - it's not necessary (Which i think it may be true cause it's not a stimulant, something your body can build up a tolerance against)
3. Drink it with what ever the F###k you want, even water (Where's the bs about insulin spike now)
4. Drink it whenever the f###k you want, it doesn't matter

This really pisses me off and confuses me as every bloody forum/article has a different story. Anyway cause, what are your thoughts/answers to these questions on creatine monohydrate?

ONE LAST QUESTION

If I take creatine @ around 7.5g a day with 40g dextrose, does the 40g dextrose contribute to my carb (simple sugary) intake for the day?

Thanks and i hope I didn't piss anyone off, but i want to know what I do to my body and if it's beneficial, do it as effectively as possible

Peace out

A few recent articles:

www.jissn.com/content/9/1/33

www.jissn.com/content/8/S1/P19

www.jissn.com/content/8/1/3 (Apparently caffeine help with decreasing bf)

www.jissn.com/content/7/1/30

Wimmas wrote:
Now this vid was posted 5 days ago, the guy has 86 000 subscribers who follow him and follow his advice. Here was his answers

I don't really think the amount of his subscribers say much of his credibility. Ever seen those "Trainers hate him" vids that are advertised, have millions of followers and have that before and after pics? People gobble that up, even though in the pictures the "fat" guy has a much longer face (i.e. a terrible lazy photoshop job, and obviously faked).

Wimmas wrote: 1. No loading, just take around 5-10g a day (Not specific)
2. Don't cycle - it's not necessary (Which i think it may be true cause it's not a stimulant, something your body can build up a tolerance against)
3. Drink it with what ever the F###k you want, even water (Where's the bs about insulin spike now)
4. Drink it whenever the f###k you want, it doesn't matter

I agree with points 1 and 2. Creatine is not a stimulant, so don't see the need for cycling either. Loading, as far as I've heard, is more just a guideline and can help, but is not completely necessary. I'm no scientist, but creatine needs an insulin spike for uptake does it not? Apparently it's terrible at being "uptook" (what's the correct word anyway) on its own.

As for drinking it whenever you want, well, I usually have a serving in the mornings, once before training and once after. The time of day never really seems to have affected me either way.

Muscleaddict and a few others have posted a couple of medical studies about Creatine so lemme settle this for you once and for all.
Firstly Creatine MUST be taken with an insulin spike!
A loading phase is not necessary although it's not wrong if you do.
Creatine Monohydrate seems to be the best type of Creatine after Creapure.
Creatine is safe to use at any age.
Creatine is an effective supplement unlike the other BS supps.
Take Creatine before training and after training.

Thanks pyro! So creatine can obviously not be taken on a keto diet.

Wimmas wrote: Thanks pyro! So creatine can obviously not be taken on a keto diet.

Good question! I'm sure i have seen on other forums that they suggest 10g/day crea mono while on keto

Lyle McDonald wrote a book on ketogenic diets. The book seems very legit. he admits that creatine should be taken with something that spikes your insulin but says that one can approach the keto like this: Do a creatine load with the simple sugar drink then go on keto and keep taking creatine with coffee/tea while on keto. Apparently the earliest studies on creatine were done with coffee/tea and although creatine is better absorbed with fruit juice/dextrose etc, there is still a good amount absorbed with coffee/tea.

One thing that seems weird in his book is the carb-up phase on a keto. He recommends the carb up start on a Friday night right through to Saturday night with around 600g+ carbs. Guys on these forums recommend around 250g in a single serving.

I've wondered how effective creatine will be when just mixing it with a whey isolate shake, or would you just pee everything out.

Wimmas wrote: Lyle McDonald wrote a book on ketogenic diets. The book seems very legit. he admits that creatine should be taken with something that spikes your insulin but says that one can approach the keto like this: Do a creatine load with the simple sugar drink then go on keto and keep taking creatine with coffee/tea while on keto. Apparently the earliest studies on creatine were done with coffee/tea and although creatine is better absorbed with fruit juice/dextrose etc, there is still a good amount absorbed with coffee/tea.

One thing that seems weird in his book is the carb-up phase on a keto. He recommends the carb up start on a Friday night right through to Saturday night with around 600g+ carbs. Guys on these forums recommend around 250g in a single serving.

I've wondered how effective creatine will be when just mixing it with a whey isolate shake, or would you just pee everything out.

I have also read that according to the CKD you hit keto from sunday until friday after your workout. Then you hit 10g of carbs per kg lean weight rest of the day. The same for the saturday till midnight.

For sunday until pre workout on friday you go back to ratio of cal: 65% fat 30% protein 5% carbs (only trace carbs)