Do you take creatine before or after workout?

kaji

Do you take creatine before or after workout?

cardio,shoot me

Both.

kaji

I heard that the muscles need to be saturated with it, but shouldn't it just be taken after the workout so, cos they don't start growing til then? I'm confused. I don't want to start wasting money taking it when there's no need

bubbleking

ok your probably better off looking up Journal articles for yourself but il give you some basic info.

First of all creatine is used to fuel the phospho-creatine system i.e. the first energy system we use when doing explosive activity such as a sprint. If we continue at maximum effort this system will be depleted of fuel in about 5-7 seconds. The availibilty of creatine causes this system to "refuel" quicker so we can do another maximum effort activity with a shorter rest period.

It is generally recommended that you take creatine in phases - a loading phase and a maintenance phase. the idea is that once you finish the loading phase your body will naturally produce higher levels of creatine with the maintenance phase

My schedule is - loading phase of 1 week; 5g of creatine every day
maintenance phase of 3 weeks; 2g of creatine every day
Break for 2-3 weeks then repeat

so my point is it really doesnt matter when you take the creatine once you get your dosage and phases right

cardio,shoot me

bubbleking wrote: »

My schedule is - loading phase of 1 week; 5g of creatine every day
maintenance phase of 3 weeks; 2g of creatine every day
Break for 2-3 weeks then repeat

so my point is it really doesnt matter when you take the creatine once you get your dosage and phases right

wow, i take a considerably larger amount than you do. I take 10g before and after !

bubbleking

cardio,shoot me wrote: »

wow, i take a considerably larger amount than you do. I take 10g before and after !

without trying to sound like a pr!ck - your probably p!ssing away more than 50% of what your taking in costing yourself a fortune!

Hanley

bubbleking wrote: »

without trying to sound like a pr!ck - your probably p!ssing away more than 50% of what your taking in costing yourself a fortune!

That creatine's stuff mad expensive.

I've much better results taking larger doses like Cardio. I usually take 10-15g of mono post workout 4-5x per week and 2-3g of CEE pre.

Inspector Coptoor

creatine isnt that expensive really.
I've been off it the last 2 weeks, went back on it there

i takw three CEE tablets and a dose of creastorm before a workout and 3 more CEE tabs after

InKonspikuou2

Used to take 5 before and 10 after. Now i just bother with the after. Haven't noticed a difference to be honest. I usually hit a wall with creatine after a few weeks anyways. It's like my body can only benefit from it so much.

alfy101

bubbleking wrote: »

My schedule is - loading phase of 1 week; 5g of creatine every day
maintenance phase of 3 weeks; 2g of creatine every day
Break for 2-3 weeks then repeat

so my point is it really doesnt matter when you take the creatine once you get your dosage and phases right

is that it or do you also take a post and pre workout dose???

ive only started it friday, directions on box say 1 scoop (25g) to 250 ml, guy in the shop sugggested befor and after,

think ill be cuttng back, lol

bubbleking

alfy101 wrote: »

is that it or do you also take a post and pre workout dose???

ive only started it friday, directions on box say 1 scoop (25g) to 250 ml, guy in the shop sugggested befor and after,

think ill be cuttng back, lol

Im probably erring on the side of caution with my creatine intake but studies like this would encourage me not to take too much more than im currently on

http://www.ncbi.nlm.nih.gov/pubmed/18373286?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=9

BobbyOLeary

bubbleking wrote: »

Im probably erring on the side of caution with my creatine intake but studies like this would encourage me not to take too much more than im currently on

http://www.ncbi.nlm.nih.gov/pubmed/18373286?itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum&ordinalpos=9

I've attached the results table from the study. Not exactly amazing results, also, the incidence of diarrhoea was not significantly different between the placebo and the creatine group but rather between the two creatine groups themselves. Seems like creo is fine but don't take so much that it gives you the ****s.

With these things, especially things as murky as creatine, if it works for you then whack away at it, if it doesn't then leave it be. Personally creatine does nothing for me except give me an extra one kilo in phantom weight.