Note: This article is a copy of a Q&A session with Layne Norton.

On Creatine:

I just started using creatine mono! I was wondering what you feel is an appropriate way of taking it: how much, how often, what time etc?

3-5g/post workout per day is plenty.

Creatine during fat loss phases

Would you recommend creatine for muscle retention during a fat loss period??

Absolutely.

On Kre-alkalyn

What do you think of Kre-alkalyn:

Kre-alkyln is overpriced bullshit! Stick with creatine monohydrate!

Creatine and contest day:

I have heard some people talk bad about taking creatine all the way up to a contest. They say because it will cause you to hold water. I’ll hold as much water as I can if it is not ‘under the skin’. Thoughts??

This is my rebut to that argument.

I took creatine all the way up to this show and even took it the day of the show. Water retention?

On Caffeine and Creatine:

Layne, do you know what the effect caffeine has on creatine absorption?

No effect on absorption that I know of.

Question:

If it were you, would you consume caffeine and creatine not “together” but in the same day, so to speak? Do you think it makes a difference?

I honestly don’t think it makes a big difference.

Question:

I was wondering why it is not recommended to consume caffeine with creatine.

There was a study a while back showing caffeine negatively affects the ergogenic effects of creatine, but I’m pretty sure the later studies showed the consensus is they are fine to take together.

On Regular Creatine Monohydrate vs mirconized Creatine Monohydrate?

Is micronized creatine monohydrate better or easily absorbed than regular creatine monohydrate?

No, just mixes in solution better.

Is sugar required for creatine?

Hey Layne, I am carb and sugar sensitive…..Is it true that you need to take creatine monohydrate with a simple sugar?

No, you don’t need sugar.

On Creatine Brands

Do you think creatine is creatine, or do you prefer a specific brand? Thoughts on CEE, CM, KA ?

Well, I’m sponsored by primaforce/scivation, so I use the primaforce brand, but they have an independent lab test their stuff so I trust them.

As far as CEE vs. CM vs. all the other kinds… monohydrate. Period.

On Creatine Loading:

Do you believe in creatine loading?

It saturates the muscle cell faster; but 5g/day will also saturate it; it just takes longer. Loading may cause GI distress for some.

On Creatine Stability:

Does creatine degrade after being in water for a while? I always thought that you only had like 5-10 minutes to drink it before it breaks its bond…and become creatinine.

Oh heavens no, monohydrate is stable for a few weeks.

How much does Layne personally consume creatine?

How many times do you take creatine mono a day?

5g/day just take it post workout.

On Cycling Creatine:

What do you think is the affective stop time and off period?  I was thinking stop at somewhere between 8-12 weeks. But not sure how long off for the body to recover.

At least a month.

Why is it recommended to cycle off creatine?

It seems that the creatine receptor down-regulates over time and intracellular levels of creatine start to decline.

On Creatine during last week of contest prep:

What’s your take on creatine in the last week of prep?

Creatine is fine… the water retention is intracellular. Nothing wrong with that.

Creatine and Glutamine consumption:

I was looking for your article on creatine and glutamine consumption. I know you said it was in a protein myths article in end. I cant seem to find it, do you have a link?

It is part of the protein myths… I talk about it in there.

Author: Layne Norton