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What you need to know tips on Creatine Monohydrate

Can I add my Creatine to my porridge and microwave it?

It's not recommended to heat Creatine in a microwave, and don't add it to boiling water either. Creatine will dissolve better in warmer water rather than cold though. Feel free to stir your Creatine into warm water if you want to, for better mixing. Some people like to add it to tea, just wait for the tea to cool a bit first.

Should I always have my Creatine at the same time as carbohydrates?

While carbohydrates, especially 'fast' carbs are the strongest way to help shuttle Creatine into the body, Whey protein can do a pretty good job too. You can add your Creatine to your Whey protein shake, or take it at the same time to help improve uptake.

Should I take my Creatine before training?

Anytime of day is a good time to take Creatine, but the best way to help maximise uptake is to take it after training. Take your main daily serve with your post workout protein shake, carbohydrates, and amino's. On non training days breakfast is a beneficial time to take it. To get the most out of your Creatine, take it at the same time as other foods or protein powders.

Should I take Beta Alanine and Creatine together?

For improved endurance, so you can train harder for longer, using Beta Alanine with Creatine may be of help for you. Endurance athletes use Beta Alanine on its own for this purpose, but combining it together with Creatine may be even greater help, as well as for lean muscle development.

My Creatine is passed its best before date, can I still use it?

As long as they have been kept sealed and away from water, many supplements are ok to use well passed their use by dates. Creatine is not one of them though. If your Creatine is passed its use by, it's recommended to throw it away and not use it.

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