chrome

looking for a source of VFM creatine that is actually decent..
monohydrate is fine for now.
malate later
(cheers Milo )

Reflex branded monohydrate has been suggested..
Any other well respected/effective brands/ creatine products for me to look at?

It all seems SOooo hard to find the TRUTH on these sites.. the marketing BS is worse than for car parts!! LOL

as always- any ideas of online stores that will do this for sensible money too are greatly appreciated
Thanks.

milo

creatine monohydrate is creatine monohydrate. some add other stuff like glutamine, maltodextrin etc so that they can charge more. just pick one that's pure.

reflex is fine.. good vfm. this one is also good vfm:
http://www.myprotein.co.uk/sports-su...e/creatine.cfm

chrome

hehe so simply put- the cheapest- rules then?

just didnt want to get caught out with lower quality product.

Thanks Bro.
Have a good xmas.

milo

effectively yes, as long as the creatine is actually pure creatine and isnt mixed up with cheaper stuff.

thats why i stick to the brands that i trust (reflex, myprotein, prolab etc)

chrome

milo- what do you think of their 'customiser' ?
http://www.myprotein.co.uk/customise...n-formulas.cfm

any ideals combinations to be using for:

a: PWO
b: Bedtime
c: bulking up


or it it wiser to just buy branded goods that are ready mixed?

milo

pwo should be whey and dextrose

bedtime should be casein

bulking up should be real food. if you really really can't take in any more food and you need more protein, their egg powder is a reasonable choice.

their flax powder is good and something thats missing from most peoples diets.. but its a fair bit cheaper if you buy the seeds yourself and grind them up.

its better to buy the stuff raw than branded imo.

chrome

ant idea of %'s for those?
ie: 80% whey isolate/20%dextrose? for example?
or is it best to use the force to decide ratios?

milo

80g dextrose, 40g whey immediately post-workout

this is assuming you're trying to gain mass and are of average size, metabolism and build and have average response to insulin. increase/decrease as necessary.

andrewdelvard

Does research still say you need a good insulin (White grape juice was ideal on the glycemic index from what I recall) spike for creatine use or has that actually changed? Someone mentioned that latest research states water only is fine. I was really suprised.

milo

dextrose is ideal for an insulin spike to help absorb creatine.

its creatine monohydrate that is assisted in absorbtion with an insulin spike. thats not to say its not absorbed with water.. just that it helps to have the spike. given that you should be taking dextrose PWO anyway, its the ideal time to throw the creatine in too.

its tricreatine malate that doesnt require an insulin spike. this is probably the research that was mentioned. this is what is used in a lot of the newer creatine products, such as san nutrition's v12.

andrewdelvard

Know nothing about this, will look it up, interesting.