Monohydrate. The most proven and studied and effective creatine on the market.
3-5g on workout days after 5g for 30 days
No need to load or cycle creatine.
Primaforce, Allmax, Universal are all good brands.
5g for 30 days, then 3-5g on workout days. NO need to load or cycle your creatine:
Total body creatine pool turnover is ~2 grams per day. So, if you've neared saturation from use of creatine over an extended period of time, then you are not going to retain more than ~2 grams no matter what. ~3 grams (+/- a little dpending upon LBM) is really all that's needed. As you can see from the Cr group below, most of the 10 grams of creatine taken at once goes down the toilet.
For those that say holding water while taking creatine its a far stretch. Creatine is stored intra-cellular and under the skin and inside the cell. This helps draw water into the cells to help with ATP Production. Not extracellular.
When your overall calorie and carbohydrate intake reaches excessive levels, you will likely experience a noticeable increase in subcutaneous water retention. This will cause you to appear flatter and softer looking.
Those on a high calorie diet who are not accurately tracking their macronutrient intake may mistakenly think that it’s the creatine that is causing the bloating, when in fact it’s a simple issue of their excessive food intake. or they are intaking far too much sodium.
@campusprojkg glutamine has no effects on recovery. (read the references above) You may have added plenty of other supplements or products that could offer recovery benefits that include
LCLT, HICA, Citrulline, Beta-alanine, Betaine, Synerglut
All of these actually have research behind it for those effects. Glutamine may only help internally with digestion. As it was studied on patients who were ill or needed help with digestion. You won't find any study to back recovery or aid in the gym with strength. This is why the bulk ingredient is dirt cheap because there is not much to back it.
While it may get a lot of placebo, it may be better to invest your money in things like Ergonine or Xtend Perform to help assist with recovery during your goal at the moment with contest prep.
Im with @Mike-Yewdell as well. Just started taking bio-active whey and it is incredible. Rule 1 Whey blend is one of my favorites as well. Mixed instantly, tastes great, and produced by a company that you can trust.
Rule 1 Whey Blend is a major key in my supplement stack! My go to is R1 Whey Blend Cookies N' Cream flavor. I usually like to mix it with low-fat milk or almond milk for post workout gains. Flavor is on point (especially with milk, literally tastes like a milkshake) and the quality of protein and servings you get for the price is awesome!