creatine usage question

[derrick05]

when is a better time to take creatine before or after u work out, ive heard both sides, what does everybody get the best results from.

[chlaxman]

I think doing both works best.

[Madevilz]

Ive been taking 5g 20min before work outs, and another 5g in my PWO whey.

[85_305]

Both :) Take 5grams (I am assuming you mean mono) before working out, 5grams after working out. Or if you use kre-alk, cee, tri etc, whatever the serving-size is, before working out (30-60 mins.) and RIGHT AFTER working out.

[F W Nietszche]

I don't think taking it before or after working out is going to do anything for your lifts. It is unlikely the creatine will be absorbed by the muscles.

[85_305]

^Actually, that is the BEST time to take it. Creatine absorbs w/in 30-60 minutes. Especially CEE/kre alk or tri. Then, taking it after working out replenishes your creatine reserves, hence making you recover faster.

[PowerSwede]

I don't think taking it before or after working out is going to do anything for your lifts. It is unlikely the creatine will be absorbed by the muscles.

???

Taking your creatine when your insulin sensitivity is the highest, together with something that causes an insulin spike is PROVEN to be effective.

IOW, in the mornings or right after workout, with whey and/or dextrose, add some sodium cloride (this is not proven, but since the transporter for creatine is "sodium and cloride dependant transporter 1" and you sweat a lot during your workouts and dilute your electrolytes with a lot of water it makes sense, what has been proven though is that the levels of creatine in your muscles are highest when your serum sodium levels are the highest.)

Some get a boost from pre-workout intake, whether it is the placebo effect or not doesn't really matter, if it works it works, for me, it adds nothing so i don't do it, but since creatine is dirt cheap and it's not going to hurt you i say you try it for yourself and see if it does anything for you.

[gaberox]

how long after ingestion does it take creatine to give you extra atp?I always thought it took long enough that pre workout creatine did nothing.Isnt the idea to saturate your muscles and keep that maintained.

[85_305]

It takes about 30-45 minutes for it to peak in your system after ingestion. Yes, the idea is to saturate your muscles, but do it at a time where the creatine levels peak so it is put to good use ;)

[Rob8701]

^Actually, that is the BEST time to take it. Creatine absorbs w/in 30-60 minutes. Especially CEE/kre alk or tri. Then, taking it after working out replenishes your creatine reserves, hence making you recover faster.

There is no point in taking creatine b4 workouts since your body should already be holding max amounts, assuming you loaded up properly.

Best time to take it is after your workout.

[85_305]

Well, if your not taking it in the morning, then you should be taking it pre-workout. This holds true more than ever if you use an NO2 reactor w/ your creatine, ie CEX, Xpand, etc... but w/ mono you should consume 10grams a day, so 5 pre workout, 5 post workoug :)

[PowerSwede]

Well, if your not taking it in the morning, then you should be taking it pre-workout. This holds true more than ever if you use an NO2 reactor w/ your creatine, ie CEX, Xpand, etc... but w/ mono you should consume 10grams a day, so 5 pre workout, 5 post workoug :)

With mono you can consume 5g or 122g a day, it's not going to matter, once your loaded up your muscles will store 5g/lb of muscle weight, you are not going to get more creatine in there than that no matter how much creatine you take.

Since your body excretes ~1-2g a day 5g post workout is plenty, you don't need more than that, in fact, if you don't load up and consume 5g of mono a day your body will absorb it until you are loaded up.

What NO2 products have to do with creatine storage and excretion i don't know, if you have anything specific on it please post it.

[COOKIE DOUGH]

when is a better time to take creatine before or after u work out, ive heard both sides, what does everybody get the best results from.

I have actually noticed better workouts better pump when taking it an hour with grape juice before I workout.
I dont load up on it anymore. I train 3 days aweek Mon,Wed.Fri and those are the only days I take it before I train.
I have worked out without creatine and noticed difference. I have taken it before and AFTER and noticed no difference than when I just took it before.
I have taken it on non traing days and thought a waste . I workout before work in am and have taken it and gone right to the gym but truly have noticed an hour or bit more to be best time(I cant allways do that though).

[gaberox]

I have actually noticed better workouts better pump when taking it an hour with grape juice before I workout.
I dont load up on it anymore. I train 3 days aweek Mon,Wed.Fri and those are the only days I take it before I train.
I have worked out without creatine and noticed difference. I have taken it before and AFTER and noticed no difference than when I just took it before.
I have taken it on non traing days and thought a waste . I workout before work in am and have taken it and gone right to the gym but truly have noticed an hour or bit more to be best time(I cant allways do that though).

IMO if your only taking it 3 out of seven days a week your missing out on most of the full potential of the benefits.

[PowerSwede]

I have actually noticed better workouts better pump when taking it an hour with grape juice before I workout.
I dont load up on it anymore. I train 3 days aweek Mon,Wed.Fri and those are the only days I take it before I train.
I have worked out without creatine and noticed difference. I have taken it before and AFTER and noticed no difference than when I just took it before.
I have taken it on non traing days and thought a waste . I workout before work in am and have taken it and gone right to the gym but truly have noticed an hour or bit more to be best time(I cant allways do that though).

Since the rate of excretion is so slow you could take creatine only 1-2 days a week and still keep your creatine stores (near) saturated if you took enough creatine that day.

One of the biggest advantages of continous creatine supplementation is cell volumization at all times (which is anabolic in itself), you'll benefit more from taking it every day to keep your muscle concentrations at peak levels every day, all the time.

[85_305]

With mono you can consume 5g or 122g a day, it's not going to matter, once your loaded up your muscles will store 5g/lb of muscle weight, you are not going to get more creatine in there than that no matter how much creatine you take.

Since your body excretes ~1-2g a day 5g post workout is plenty, you don't need more than that, in fact, if you don't load up and consume 5g of mono a day your body will absorb it until you are loaded up.

What NO2 products have to do with creatine storage and excretion i don't
know, if you have anything specific on it please post it.

Hmm... I did not know that once your muscles are fully saturated you will actually *stop* taking in more creatine. I thought that you will keep absorbing with no end.

What does an No2 product have to do with creatine storage and excretion? Nothing, lol :D But I was saying that if you took some kind of NO2 Reactor with Creatine, for example, Xpand, then you will get the best results taking it 30-60 minutes before wokring out so the NO2 has time to reach your muscles. That's all :)

[PowerSwede]

Hmm... I did not know that once your muscles are fully saturated you will actually *stop* taking in more creatine. I thought that you will keep absorbing with no end.

No, when your muscles are saturated you won't take in any more creatine, the point behind loading and maintnance is to saturate your muscles and then keep them saturated.




What does an No2 product have to do with creatine storage and excretion? Nothing, lol :D But I was saying that if you took some kind of NO2 Reactor with Creatine, for example, Xpand, then you will get the best results taking it 30-60 minutes before wokring out so the NO2 has time to reach your muscles. That's all :)

Ahhh, then i get it. :)

[chlaxman]

Hmm... I did not know that once your muscles are fully saturated you will actually *stop* taking in more creatine. I thought that you will keep absorbing with no end.


Unfortunately the body can only hold up to the saturation point.

[85_305]

No, when your muscles are saturated you won't take in any more creatine, the point behind loading and maintnance is to saturate your muscles and then keep them saturated.




Ahhh, then i get it. :)

So if you claim that you would only theoretically have to take creatin one to three times a week, why is that not a widespread action?


Unfortunately the body can only hold up to the saturation point.

And body-wide the saturation point is 5grams/lb?

[PowerSwede]

So if you claim that you would only theoretically have to take creatin one to three times a week, why is that not a widespread action?

From my post above:
"One of the biggest advantages of continous creatine supplementation is cell volumization at all times (which is anabolic in itself), you'll benefit more from taking it every day to keep your muscle concentrations at peak levels every day, all the time."



And body-wide the saturation point is 5grams/lb?

5g/lb of muscle weight, not total body weight.

[85_305]

From my post above:
"One of the biggest advantages of continous creatine supplementation is cell volumization at all times (which is anabolic in itself), you'll benefit more from taking it every day to keep your muscle concentrations at peak levels every day, all the time."




5g/lb of muscle weight, not total body weight.

Ahh.. ok. So taking even *regular* monohydrate pre-workout will help because, like I said, you will be taking it when the creatine is peaked in your system (about an hour or so after ingestion).

[pu12en12g]

I hope to god this clears things up, because it can't be made ANY crystal clearer than this:

The body has 3 periods when creatine uptake is highest:

After A Nights Sleep

After a nights sleep, the body is in a fasted stated due to a period of natural GH pulses (about half of your daily total GH production is released during the first 4 hours of sleep) and a prolonged period without nutrients. This results in an up-regulation of nutrient transporters and enzymes which favor intramuscular uptake of nutrients, including Creatine.

Ingestion 45-90 Minutes Before A Work-out

When Creatine is ingested 45-90 minutes before a work-out, an athlete can take advantage of the training induced increases in blood flow to muscle tissue to transport essential nutrients across muscle cell membranes. (This also acts as a buffer to lactic acid).

Since high intensity work-outs trigger the release of adrenal hormones such as Epinephrine and Norepinephrine, the cellular uptake of nutrients is improved. Remember, Ephedrine increases cellular uptake? Well Ephedrine is an Epinephrine Mimicker.

The First 45-90 Minutes Following A Work-out

Within the first 45-90 minutes following an intense work-out, the body is in a very nutrient receptive state. Heavy training reduces muscle glycogen stores (glycogen comes from blood sugars such as carbs) and receptor-sites for nutrients become sensitive.

This means the body is in a catabolic state requiring nutrient supply. Several storage enzymes are up-regulated and creatine (CP) levels are lower which of course means intramuscular nutrient storage ability is at a high level. It also means the muscle cells need ATP regeneration.

[85_305]

Ah, thanx pu12 :D I knew I wasn't crazy when I said pre-workout was a good time to take it, I just didn't have the *wording* like that guy did ;)

[cockySWOLE]

.....45-90 minutes before a work-outIts critical to allow ample time for digestion because once you start working out catecholamine levels go up which will direct blood away from your digestive tract and other organs and more toward your muscles. This is good for getting creatine to the muscles, but willl hinder the absorption of any creatine still left in the gut. Don't overlook the time frame.

Ignore Rea's comments on ephedrine and cellular uptake. Ephedrine will help with dieting not creatine uptake.

What's up Pu12en12g and PowerSwede? Later bros.

[PowerSwede]

Ahh.. ok. So taking even *regular* monohydrate pre-workout will help because, like I said, you will be taking it when the creatine is peaked in your system (about an hour or so after ingestion).

Think about it for a few minutes, your body will excrete 1-2g of creatine during 24h, by taking creatine before a workout you will have 1-2g more in your system when you work out, that is like taking an extra drop of water.

Take your creatine pre-workout if you feel it's beneficial for you, it's not going to hurt you.

BTW, to peak creatine you need sodium, there are studies that show that creatine concentrations in muscles peak with high blood levels of sodium (which makes sense since the creatine transporter is known as sodium and cloride dependant transporter 1).

Hi there cockySWOLE, interesting point. :)

[85_305]

^So are you implying to down a little bit of salt after workingout, or would the sodium naturally-occuring in foods be sufficient?

[minkmoink]

^So are you implying to down a little bit of salt after workingout, or would the sodium naturally-occuring in foods be sufficient?

just a pinch of salt in ur p/w drink

[85_305]

Thanx minkmoink :D

[PowerSwede]

^So are you implying to down a little bit of salt after workingout, or would the sodium naturally-occuring in foods be sufficient?

That really depends, if you sweat a lot and drink a lot you are going to lose salt during your workout and dilute your electrolytes, i take ~3ml of salt in my PWO shake with whey, dextrose and creatine.

[85_305]

^Sometimes I sweat a lot, sometimes I dont. I think that I will start taking in a bit of salt either way though, thanx for the information Swede!

[koluajo]

Hey guy's I'm sorry to cut in, but this is the only post I found where it might even come close to my question.

I was wondering if taking creatine mono and Lipo 6 at the same time counter acts each other in anyway. ( when I say same time, I mean using both supplements during a 2 months period or so)

my situation is this, I'm trying to loose weight and maintain my muscle mass. so far I’m doing pretty good. I lost an 1 1/3 inches off my waist since I have started, Which is about 2 weeks ago. I'm using both while i'm trying to loose weight. I have configured my calorie count to 1700 cals per day and been sticking to it pretty good. I was also told once that when you use creatine, you don't want to run long distance. ( like running on a treadmill for 30 to 40 min.) I never really found out why, but I was hoping to get an awnser on both of the questions I presented.

I really appreciate any help you guys can give me and thank you in advance.