Afternoon all.
At my disposal I have Jack3d, Creatine and Protein. What I'm looking for is some clarification on when I should be taking the Creatine. Since Jack3d is pre-workout, can I stack Creatine with it or would it be better to save it for post workout and stack it with Protein?
I'm also aware Jack3d has creatine already in it, about 1-2 grams I've read. I'm loading right now so stacking Jack3d and Creatine shouldn't be a problem. It's just the time to take it is what I'm confused about.
|
Thread: Creatine: Pre or Post workout?
-
06-16-2011, 09:08 AM #1
Creatine: Pre or Post workout?
release these demons
-
06-16-2011, 09:16 AM #2
-
06-16-2011, 09:24 AM #3
-
06-16-2011, 09:31 AM #4
-
-
06-16-2011, 09:36 AM #5
-
06-16-2011, 09:38 AM #6
- Join Date: Sep 2009
- Location: Hialeah, Florida, United States
- Age: 45
- Posts: 2,123
- Rep Power: 1496
well i usually do creatine pre and post. i currently use AAEFX's KRE-ALKALYN creating product and i take 2 caps before and 2 caps after, unless i'm also taking their pre-workout drink KOTIC which already has the KRE-ALKALYN in it then i'll take that pre workout and just the 2 caps post-workout. other than that, those are the only times i take my creatine on training days.
NGA Natural bodybuilder
AAEFX Board Rep
Team Natural Freak
-
06-16-2011, 09:40 AM #7
-
06-16-2011, 09:54 AM #8
-
-
06-16-2011, 09:55 AM #9
-
06-16-2011, 09:58 AM #10
-
06-16-2011, 10:32 AM #11
-
06-16-2011, 10:35 AM #12
-
-
06-16-2011, 10:37 AM #13
-
06-16-2011, 10:47 AM #14
Just a side note about putting it in your actual shakes.
You never get all the liquid out when you drink a shake as they are naturally sticky and like to hold on to the walls of your shaker cup.
You will lose some of your dose to this. I prefer to drink my shake and fill a small cup on the side with water for my creatine. Drink the water, refill drink again to get the rest.
-
06-16-2011, 10:55 AM #15
-
10-17-2012, 11:01 AM #16
-
-
10-17-2012, 11:06 AM #17
-
10-18-2012, 05:21 PM #18
-
10-18-2012, 05:54 PM #19
I've always taken it before and felt the best results. As long as it is in your system it shouldn't matter though. If you have a fast metabolism, take it every morning.
Gangnam Style Impossible Workout Challenge: 238 reps
Beat it and receive a free T shirt!
http://forum.bodybuilding.com/showthread.php?t=151384433
Check us out on ********: ********.com/TheGauntletChallenge
The Lean Mean One Handed Fighting Machine
-
10-18-2012, 08:09 PM #20
-
-
08-14-2013, 10:56 PM #21
Sorry, too lazy to format this. Can't hurt to take 5g pre and 5g post workout I'd say.
J Int Soc Sports Nutr. 2013 Aug 6;10(1):36. [Epub ahead of print]
The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength.
Antonio J, Ciccone V.
Abstract
BACKGROUND:
Chronic supplementation with creatine monohydrate has been shown to promote increases in total intramuscular creatine, phosphocreatine, skeletal muscle mass, lean body mass and muscle fiber size. Furthermore, there is robust evidence that muscular strength and power will also increase after supplementing with creatine. However, it is not known if the timing of creatine supplementation will affect the adaptive response to exercise. Thus, the purpose of this investigation was to determine the difference between pre versus post exercise supplementation of creatine on measures of body composition and strength.
METHODS:
Nineteen healthy recreational male bodybuilders (mean +/- SD; age: 23.1 +/- 2.9; height: 166.0 +/- 23.2 cm; weight: 80.18 +/- 10.43 kg) participated in this study. Subjects were randomly assigned to one of the following groups: PRE-SUPP or POST-SUPP workout supplementation of creatine (5 grams). The PRE-SUPP group consumed 5 grams of creatine immediately before exercise. On the other hand, the POST-SUPP group consumed 5 grams immediately after exercise. Subjects trained on average five days per week for four weeks. Subjects consumed the supplement on the two non-training days at their convenience. Subjects performed a periodized, split-routine, bodybuilding workout five days per week (Chest-shoulders-triceps; Back-biceps, Legs, etc.). Body composition (Bod Pod(R)) and 1-RM bench press (BP) were determined. Diet logs were collected and analyzed (one random day per week; four total days analyzed).
RESULTS:
2x2 ANOVA results - There was a significant time effect for fat-free mass (FFM) (F = 19.9; p = 0.001) and BP (F = 18.9; p < 0.001), however, fat mass (FM) and body weight did not reach significance. While there were trends, no significant interactions were found. However, using magnitude-based inference, supplementation with creatine post workout is possibly more beneficial in comparison to pre workout supplementation with regards to FFM, FM and 1-RM BP. The mean change in the PRE-SUPP and POST-SUPP groups for body weight (BW kg), FFM (kg), FM (kg) and 1-RM bench press (kg) were as follows, respectively: Mean +/- SD; BW: 0.4 +/- 2.2 vs 0.8 +/- 0.9; FFM: 0.9 +/- 1.8 vs 2.0 +/- 1.2; FM: -0.1 +/- 2.0 vs -1.2 +/- 1.6; Bench Press 1-RM: 6.6 +/- 8.2 vs 7.6 +/- 6.1.Qualitative inference represents the likelihood that the true value will have the observed magnitude. Furthermore, there were no differences in caloric or macronutrient intake between the groups.
CONCLUSIONS:
Creatine supplementation plus resistance exercise increases fat-free mass and strength. Based on the magnitude inferences it appears that consuming creatine immediately post-workout is superior to pre-workout vis a vis body composition and strength.
Similar Threads
-
Creatine: pre or post workout?
By bigredlemon in forum SupplementsReplies: 8Last Post: 03-13-2005, 05:46 PM -
Creatine pre or post workout?
By kolajack in forum SupplementsReplies: 15Last Post: 01-25-2005, 06:07 PM -
Creatine Pre or Post-Workout
By Ev1 in forum Teen BodybuildingReplies: 5Last Post: 07-04-2004, 12:23 PM -
Creatine pre and post workout?
By user467891513 in forum Losing FatReplies: 1Last Post: 08-31-2003, 11:54 AM -
Creatine pre or post workout?
By Funky in forum Teen BodybuildingReplies: 3Last Post: 05-20-2003, 04:25 AM
Bookmarks