the cheapest mono you can find.
I use dymatize.
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I need some advice.
When you take creatine, will it dehydrate you if you dont drink a substantial ammount of water?
Or does is help retain water?
How long until it takes to get on full effect?
Im lost because i thought creatine helped volumize your muscle cells and helped retain water in the muscles. But ive also heard that it dehydrates you... does it dehydrate you? i am pretty lost.
I was having a conversation with a friend who wanted me to order creatine for her aswell but she changed her mind because she doesnt want to get dehydrated.... but i thought creatine helped retain water :dunnodude:. we then got into a lil arguement about it but it really got me thinking. There are some guys here who are pretty smart about these things, can you help?
EDIT: I just read an article that is pretty much what i have always thought about creatine and that the study shows no negative response in hydration.
I would still like to hear your thoughts on the subject.
^^ Shouldn't dehydrate you. But then again the data they are referring to (in terms of creatine can dehydrate you) is for distance athletes that were sweating a lot. The rehydration was performed and creatine "preferentially" shuttles itself and water into the muscles. As such the water loss was not effectively replaced in all tissues(from memory). But of course creatine is not biased by muscle cells, so body dehydration wouldn't be an issue for you.
Hope I'm making sense here. Basically don't worry about it. Cramping and carperl tunnel are some of the only real side effects.
The body needs water for several things, and when you use creatine, it "steals" some of the water that was going to other things then the muscles. But no worries, just drink enough water and you will be fine.
I recomend the regulare monohydrat, find the cheapest..
Its the only thing that actually documentated that it works..
Take 5 grams every day, + 5g extra after training the days you train.
Dont bother doing the thing that stands on the box (5x5g the first week or so) thats just a waste....
The thing i notice with creatine is that i can maybe push a rep or two extra on high rep sets.. And it makes running etc easier...
After a couple of days on it, my body weighs acutally 1-2kgs more.. (water retainment) .