I personally can't take any supplements on an empty stomach, and believe it's best to combine them with food/fat in any case.
Some supplements are meant to be taken with fats and whole foods. Creatine is probably not one of them. Personally, I take it fasted before workouts with water and some other supps. But if you "can't"... then I guess you can't. However, if you can, you may want to know creatine has a notoriously hard time crossing the blood-brain barrier where it unleashes it's neural-enhancing benefits. Taking it fasted will help limit as much as possible it's competition with the more complex nutrients of whole foods. I'm not an expert, but here is a recent scientific study supporting the the BBB dilemma.
Prolonged oral creatine administration resulted in remarkable neuroprotection in experimental models of brain stroke. However, because of its polar nature creatine has poor ability to penetrate the bloodâ€“brain barrier (BBB) without specific creatine transporter (CRT)...."
read more here http://onlinelibrary...c.1379/abstract
I'm gonna go ahead and say that this is a rare case.
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which brand of Creatine does Dave recommend?
I don't know what brand dave recommends, but I was recommended to use "creapure" creatine monohydrate but Drew Baye, who has one of the most popular High Intensity training blogs on the net today. I use 5 grams before bedtime (and an hour or so before my weekly HIT session)
I noticed incredible increase in rate of strength the first few months I used it, and the funny thing was I didn't start to use it until I read about the brain benefits being a B.A. for applied psychology. Too bad they never teach you this kind of stuff in schools.
I used to get it from Vitamin shoppe, now a local grocery store: http://www.amazon.com/Optimum-Nutrition-Creatine-Powder-Unflavored/dp/B002DYIZEO
It's gonna say "creapure" on the middle of the tub. it's the most pure tasting form ever, and never had any issues with it. Oh, and I'd say don't bother getting the one with extra carbs already added to it. yes, you need insulin to help it get absorbed into the body, but a table spoon of raw organic honey is all you need, or almond butter, etc.
I'm seeing a few people saying they take glutamine in the morning, I don't think that's a good idea if you're going a fast because glutamine/sugar will spike your insulin. Maybe do it mid day on your meal when you'll be rising your insulin a little anyways though your meal or have a day where you decide it doesn't matter.
Many creatine brands also come premixed with flavouring / sugar because 1, it's more palatable, but 2, the sugar/insulin hit helps drive it into the muscles/ brain. (I also now take my creatine mid day)
I'm also seeing a few people say they feel sick/bad/dizzy with creatine. That's normal I did to, it's because your body doesn't know what to do with it right now *(the loading period, i think) what i would recommend is radically reduce your creatine, i started with about 1/20 a teaspoon and now I do 5mg just fine also many days going completely without. *(about 2 weeks to a month later)
I did have my own question however, does anyone know how creatine effects sleep? does it make you sleep better? or worst because of sugars