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?
Thread: Best time to take Creatine
01-22-2013, 05:55 PM #1
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01-22-2013, 05:58 PM #3
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01-22-2013, 06:02 PM #4
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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 luckP/RR/S
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01-22-2013, 06:09 PM #5
Timing is irrelevant as everyone saidControlled Labs Representative
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01-22-2013, 06:46 PM #6
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01-23-2013, 01:00 AM #13
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as for workout days I prefer getting my dose from ErgoPumpPicking things up and putting them down since '09
01-23-2013, 02:08 AM #14
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.
01-23-2013, 05:21 AM #15
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!Thomas Schnepp
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01-23-2013, 06:02 AM #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.
01-23-2013, 07:14 PM #17
01-23-2013, 09:07 PM #18
I usually say timing is irrelevant, but personally I use it pre-workout for placebo reasons.Thermolife Eternal Rep
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