Creatine: How Much To Take, When To Take It & What To Take It With
In this episode, we reach the pinnacle of the creatine series! I discuss exactly how to work out HOW MUCH creatine YOU need. I tell you exactly WHEN you need to take it. I also discuss a couple of things to avoid!
TIME POINTS
00:50 – How exactly I put creatine in my mouth
03:40 – How to work out exactly HOW MUCH creatine YOU need
06:37 – The two effective strategies for creatine loading
14:40 – The optimal time to take creatine
19:21 – The truth about taking creatine and caffeine together
24:10 – Should you cycle your creatine
27:20 – Responders vs Non-responders
REFERENCES
Muscle Creatine Loading in Men
Analysis of the efficacy, safety, and regulatory status of novel forms of creatine– (Search for ‘stability in solution’ with paper)
Creatine and Caffeine: Considerations for Concurrent Supplementation
Muscle glycogen supercompensation is enhanced by prior creatine supplementation
International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine – Creatine cycling
Creatine supplementation with specific view to exercise/sports performance: an update. – Responders vs Non-responders