Creatine should be taken in the presence of anything that causes an insulin release by the pancreas. Insulin helps to transport the creatine from the serum into the cell. During the maintenance phase, the dose should be consumed about 1 hour before the workout if it is a dosage under 5-6 grams. If maintenance dosage is higher than 5 grams, then divide 5 grams 1 hr pre-workout and the remainder directly after workout with water. The post-workout meal will provide insulin to shuttle creatine into muscle.
Research indicates no side effects of creatine supplementation at the dosages listed above.
However, some complain of stomach distress if the per dosage size is too large. These subjects were the ones who responded most significantly to creatine supplementation. BCCA's are essential amino acids which are utilized for fuel during exercise. If they are not supplied through the diet, they are mobilized from the smooth muscle tissue to meet the demand. By 1982 CoQ10 became one of the top 5 selling drugs in Japan with a consistent use by about 6 million people.