| Re: Loading with Creatine
Creatine, of any type, does not need to be loaded.
Long term studies have shown that use of creatine dose not need to be cycled or loaded, as the overall outcome will remain the same.
Creatine loading will create faster weight gain, this is however, primarily due to water retention. Most would consider this to be unwanted and unnecissary.
Creatine monohydrate can be ingested in 2 doses spread out during the day, one of which should be immediately post workout with 15g of high glycemic carbohydrates, with a fast absorbing protein source, such as whey, 30 min post training. Supplementation with 7-12g of free form leucine with carbs (cho) and protein post workout has also been shown to be very beneficial.
CEE will not provide better gains than mono, but may reduce water retention in some people. Being an ethol ester however, during de-esterfication, ethenol is released which creates strain on vital organs such as liver and kidneys. This is not the case with creatine monohydrate. |