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  1. #1
    Registered User Tomm1077's Avatar
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    Best time to take Creatine

    Currently I'm taking 5g of Creatine with my post workout shake. I'm just wondering if I'm taking it at the best time to get the most out of it & am I actually taking enough of it? Can someone shed some light please?
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  2. #2
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    Originally Posted by Tomm1077 View Post
    Currently I'm taking 5g of Creatine with my post workout shake. I'm just wondering if I'm taking it at the best time to get the most out of it & am I actually taking enough of it? Can someone shed some light please?
    take it when it is convenient. As long as your reaching 3-5 grams a day your good.
    No one cared who I was before I put on the calves.

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  3. #3
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    When you take it doesn't matter so much. I like to split my creatine half in the morning when I wake up and half before I go to the gym in the afternoon. More importantly is taking if everyday, even on your off days. I hear too many people not taking it when they aren't working out. I personally find this to be a waste of money. The key is to keep the muscle saturated. Good luck
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  5. #5
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    Timing is irrelevant as everyone said
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  6. #6
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    Originally Posted by LinzKaye View Post
    Timing is irrelevant as everyone said
    I like to take it early in the day so I can consume a bunch of water after. If I take it before bed I sometimes wake up feeling extra dehydrated.
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  7. #7
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    I don't know if time of day matters or if that has even been studied. All I know is that I usually take my creatine post-workout with some carbs to increase creatine uptake (I think in the study they used bulk sucrose or some simple sugar like that).
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  8. #8
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    Originally Posted by timjeezy View Post
    I don't know if time of day matters or if that has even been studied. All I know is that I usually take my creatine post-workout with some carbs to increase creatine uptake (I think in the study they used bulk sucrose or some simple sugar like that).
    No as long as your not completely fasted for an extended period there is enough insulin in your blood from your previous meal that will allow for optimal intake.
    No one cared who I was before I put on the calves.

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  9. #9
    Registered User Tomm1077's Avatar
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    Thanks guys, much appreciated!
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  10. #10
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    Doesn't matter when you take it...just 5 g. per day whenever.
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  11. #11
    All weights were lifted gallagnm's Avatar
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    like everyone said OP. 5g daily whenever you like, consume with whatever you like too
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  12. #12
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    Best time to take it is everyday.
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    Originally Posted by Tomm1077 View Post
    Currently I'm taking 5g of Creatine with my post workout shake. I'm just wondering if I'm taking it at the best time to get the most out of it & am I actually taking enough of it? Can someone shed some light please?
    2-3g/day, every day, any time, with any fluid

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  14. #14
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    Originally Posted by joregorn View Post
    No as long as your not completely fasted for an extended period there is enough insulin in your blood from your previous meal that will allow for optimal intake.
    Originally Posted by timjeezy View Post
    I don't know if time of day matters or if that has even been studied. All I know is that I usually take my creatine post-workout with some carbs to increase creatine uptake (I think in the study they used bulk sucrose or some simple sugar like that).
    no.

    a wize man once said: Research has consistently shown that it takes an insulin concentration of upwards of 100 mU/l to make a significant difference in uptake / retention. People don't realize what it takes to acheive that - about 90-10 grams of dextrose, or 50 grams each of dextrose and protein being some of the combinations used thus far. A little sugar or a juicie box isn't going to cut it - 50-100 grams is what's needed to make a "worthwhile" difference. However, it's not necessary for creatine uptake since the creatine transporter is not insulin dependent, it's a sodium-chloride depedent transporter. Research has also consistently shown that muscle creatine can be elevated and maintained without the co-ingestion of carbohydrates. Now jacking up insulin is all well and good and will help during loading but once muscles reach saturation, it's not going to be of any advantage.
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  15. #15
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    3-5 grams a day. Ill do half before my workout and half after. On off days I'll do my creatine in the morning!
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  16. #16
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    Creatine is like gasoline in your car. Before you start supplementing, you may have a certain amount in your tank, but there is only so much that can fit in the tank. When you start supplementing with creatine, you are effectively filling that gas tank. Some people fill it fast (load) and others fill it slower, but either way, the tank will be full in no longer than 30 days. After it is full, you only need 2-3 grams of creatine per day to keep it topped off. It makes no real-world difference when you take the creatine, just get 2-3 grams per day and you will keep it topped off. You can even skip a couple days, and the levels won’t drop that much. Think of it like gasoline evaporating out of the gas tank. If you stop supplementing entirely with creatine, your gas tank will drop back down to your pre-supplementation levels in 4-6 weeks, so skipping a day or two a week isn’t going to make that much of a drop take place. You will still be very close to being topped off if you just take it 5/7days per week, so if you workout 5 days a week, you can just take creatine on your workout days, and forget about it on your “off” days.

    As for those talking about “enhancing creatine uptake” using carbs, assuming you are already saturated, using my gasoline analogy, this is equivalent to trying to top off the gas tank daily from whatever has evaporated from the day before. It doesn’t take much gas to do that, but some bros will try and enhance this, like using a large gas nozzle to pump it into the car vs. using the regular sized nozzle. Either way, the tank will only need a little bit, and whether you put that little bit in via a large nozzle or a regular one, your tank will still be topped off either way.
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  17. #17
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    Originally Posted by Sarcobium View Post

    a wize man once said: Research has consistently shown that it takes an insulin concentration of upwards of 100 mU/l to make a significant difference in uptake / retention. People don't realize what it takes to acheive that - about 90-10 grams of dextrose, or 50 grams each of dextrose and protein being some of the combinations used thus far. A little sugar or a juicie box isn't going to cut it - 50-100 grams is what's needed to make a "worthwhile" difference. However, it's not necessary for creatine uptake since the creatine transporter is not insulin dependent, it's a sodium-chloride depedent transporter. Research has also consistently shown that muscle creatine can be elevated and maintained without the co-ingestion of carbohydrates. Now jacking up insulin is all well and good and will help during loading but once muscles reach saturation, it's not going to be of any advantage.
    This is true, I stand corrected. Solid post.
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  18. #18
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    I usually say timing is irrelevant, but personally I use it pre-workout for placebo reasons.
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