Make sure there is no extra fiber or fat in the shake, as that will blunt the insulin response. There is no published research on creatine cycling in humans. Based upon one rat study, scientists have theorized that a two month on, two month off cycle is good. This should work fine even though we know the theory has some flaws in it. It s junk.
Creatine quickly turns to creatinine in a liquid.
Cheap creatine monohydrate powder works very well. I ll just urinate it away. You load when there s a time element involved. If you aren t preparing for anything in the immediate future, or have a specific date, loading is unnecessary, as the excess creatine will indeed be urinated away. However, if you have a limited period of time to get into maximum shape, then you load.