Can someone tell me how I should take creatine....

Ok so I just bought some creatine mono for the first time. I was going to buy cell tech, but they only had the 3kg container ... and the one i bought was on a 50% sale and got it for only $35

Anyway, there is not much info on the container about the product ... only that I should take half a tea spoon of it 5 min before and after my workout
 
I tried mixing it with a glass of water … but it didn’t seem to dissolve … should I drink it with water, or just put it in my mouth… How would one take it?
 
Also, I read on here that you should drink a lot of water with it … how much should you be drinking a day?
 
Lastly … should you do 30 days on … 30 days off …???
Thanks so much … any additional info would be great
 
 

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. - Frank Sinatra

http://www.t-nation.com/free_online_article/sports_body_training_performance_bodybuilding_supplements/catching_up_on_creatine

Anbe Sivam. Period.

Take 5g (a teaspoon i think) creatine in a glass of juice (kills the taste) 3-4x a day for a week. After that take 1-2 servings per day I usually take it pre and post workout. Take the same ammount on your off days. Try to make  sure you mix it as well as you can as this will help ease any intestinal issues. You should be drinking plenty of water regardless of if you are taking creatine or not. But while you are on it typically people shoot for a gallon a day. You will be alright going for more than 30 days, I typically go for 2 -3 months and have had no problems with it.

I like to mix mine with coffee or tea, as it mixes better and has better bioavailability with a warm beverage.  You will want the extra caffeine for the workouts anyway, so it is win win.  You do not need to take it right before you work out, as it is stored until needed.  The only reason some creatine products require a preworkout ingesting is because they are mixed with other preworkout supplements such as NO.  If you do choose to load, 20 grams a day for a 5 days divided into 4 doses a day, use only a 2 to 3 gram maintenance dose for the rest of the cycle.  What do you weigh, in muscle weight?  The prescribed numbers would be for somebody that had at least 150lbs of lean muscle mass, but less than 200lbs of muscle mass.  Adjust the numbers slightly if your muscle mass is higher or lower than this range.

Ok thanks for all that .... very helpful.

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. - Frank Sinatra

I don't see the point in cycling it.  Some people claim that they can "feel" a difference when they do, but IMO that's a bunch of hooey.  You don't cycle your whey, multis, or glutamine.. why would you cycle your creatine? 

When you're loading... drinking it with juice would add so many calories, and making coffee or tea 4-6 times a day seems like a pain to me.  I just drank it with water, it's basically tasteless, and I don't have any intestinal issues with it.  

quick question .... in my first week of loading it ... should i take say 5 grams in the morning ... then 5 grams before and after my workout .... would this be good enough???

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. - Frank Sinatra

I guess it'll just take longer to load.  I'd add at least another serving before bed, which is really an ideal time to take it anyway, for loading and maintenance.  

Be sure you're drinking tons of water.  Every time you get a chance, throw back a few gulps even if you're not thirsty.

alright sweet ... thanks

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. - Frank Sinatra

The cycling on and off IMO is more of a way to keep the body from adapting to the extra creatine intake.  This works no different than calorie intake.  If your body finds creatine in excess, then why would it make it?  The supplementing with vitamins, glutamine and such are to give our bodies something that is lacking to bring them to a point of need, the creatine is being taken to a point beyond need and therefore should be cycled to prevent adaptability.  My 2 cents.

optimumhealth


The cycling on and off IMO is more of a way to keep the body from adapting to the extra creatine intake.  This works no different than calorie intake.  If your body finds creatine in excess, then why would it make it?  The supplementing with vitamins, glutamine and such are to give our bodies something that is lacking to bring them to a point of need, the creatine is being taken to a point beyond need and therefore should be cycled to prevent adaptability.  My 2 cents.

Yea this is what i was thinking ... And i think i will do a 30 day on ... 30 day off cycle.

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. - Frank Sinatra