Creatine & excersise

[icey]

HIT i'm probably looking towards you on this one:

I've just bought some creatine powder that you mix with fluid (fruit juice is best aparently) and i was wondering if i need to make any changes to my excersise program or if i just carry on as normal.

At moment i go to the gym 3 times a week on average (normally on monday, thursday & friday - normally i'll do 10 mins cardio training then about 50 mins machine weights for various muscles then another 10 mins cardio to warm down) and at the moment i dont take any supplements at all - but i do eat a decent diet imho.

The instructions on the creatine pack say to take it 4 times a day for 5 days then to take it once or twice a day after that but do i need to be doing any more excersise? will it just make me fat? or my muscles retain water? what about if i dont do any excersise or miss a day?

[RubberSkin]

Was gonna say HIT's ya man :)

[HIT]

HIT i'm probably looking towards you on this one:

I've just bought some creatine powder that you mix with fluid (fruit juice is best aparently) and i was wondering if i need to make any changes to my excersise program or if i just carry on as normal.

At moment i go to the gym 3 times a week on average (normally on monday, thursday & friday - normally i'll do 10 mins cardio training then about 50 mins machine weights for various muscles then another 10 mins cardio to warm down) and at the moment i dont take any supplements at all - but i do eat a decent diet imho.

The instructions on the creatine pack say to take it 4 times a day for 5 days then to take it once or twice a day after that but do i need to be doing any more excersise? will it just make me fat? or my muscles retain water? what about if i dont do any excersise or miss a day?
As long as your training programme works for you when not taking creatine, then theres no need to make any other changes.

You will not get fat, I use steroids and go 3x a week for 40 mins per session. If anything its better because you recover faster having rest days.

Remember you must stay hydrated because otherwise you will cramp. Aim to drink 3-4ltrs a day whilst using.

[film_buff]

What is the best thing to mix with creatine? I've been looking on the web but everything seems to contradict each other, some say water but not fruit juice and some say fruit juice but not water, some say neither. Its quite confused me

[HIT]

What is the best thing to mix with creatine? I've been looking on the web but everything seems to contradict each other, some say water but not fruit juice and some say fruit juice but not water, some say neither. Its quite confused me
For years it was assumed that a significant insulin spike was necessary for creatine transport and assimilation into the muscle. However, a recent study found that creatine uptake in muscle is dependent on sodium, not on insulin.

Basically creatine doesn't bind to insulin, so therefore no need for a sugar uptake. It was recommended that creatine users take a whopping 95g of sugar to get creatine into the muscle. Just mix creatine with water and drink up.

Another example that creatine doesn't need sugar (and supplement companies know) is because they write on directions mix with water or fruit juice, so which on is it? Alot of people take creatine before bed, if they needed sugar for uptake, 95g at night will just make them fat. Also alot of competitive bb use creatine up to the day of competition, I can really see a competitive bb ingesting that much carbs pre contest..