When to take Creatine?

[chumo]

Hi I just recently started my first cycle of creatine and had a couple of questions. First off, I know and read about "loading" and have come to the conclusion that it is really not necessary to do. So I did not load. Second, I am supoosed to be taking 10g of day of creatine, 5g at a time, so twice a day. I take one serving during my workout and I have no idea when to take my other serving. Also, since I am "bulking", does it make sence to cut cardio from my workout while on my "ON" cycle of creatine? Thanks for reading, any info is appreciated. Oh and my creatien is Prolab 100% creatine monohydrate. and i workout from 5:30-7pm roughly

[emartin10]

I'd say if you are gunna take 2 servings, take the first in the morning. I really only take one serving per day, on workout days - I take it right after my workout, on off days - I take it first thing in the morning. That's just me, and it's worked for me. I don't know what's best, and what amount you should be taking per day, but I've read a few times that you should only be gettingg 5g a day. I don't have anything to back that up though.

Also, good call on the loading. It's completely unnecessary, basically just a scheme to make those companies a bit more dinero.

[Ian Kay]

If you're going on a real bulk, and you're not in love with cardio, then by dropping it you will definitely be helping your cause.

I'd take the creatine first thing in the morning and right after my workout, though I've heard what emartin's heard, that 5g is enough per day.

[massive member]

this is from the facts about fitness

Your body has a "pool" of creatine. Supplementation helps to increase the amount of creatine in that pool. And, just like a swimming pool can only hold so much water, there's only so much creatine your body can store.

Imagine you were using a hose to fill a swimming pool. You could open the tap up fully, and the pool would fill with water more quickly. Or, you could leave the tap partially closed, in which case the pool would take longer to fill. But once the pool is full, extra water is simply wasted. It's the same with creatine and your muscles. Once your muscles are saturated with creatine, any excess is lost in the urine.

In other words, if you plan to use creatine for 30 days or longer, there's little need to load with creatine, or even to use an "advanced" creatine supplement designed to speed the rate of uptake. Dr. Mark Tarnopolsky, in a presentation at the American College of Sports Medicines' Health and Fitness conference, also points out that creatine loading is unnecessary. According to Tarnopolsky, three grams of creatine daily is enough to keep the muscle saturated.

[Kevin T.]

i've got a quick question. at what age should/can you start taking creatine? should you be a certain age?

[emartin10]

The whole point of creatine is to help with muscle growth. If you are young enough (ie, still in High School, for the most part!) where you are still growing, I'd say don't take it. I hit my full growth by Jr. year in high school, so I took it my senior year. But it really depends on if you are done growing, since you don't need any more help getting bigger.

[Kevin T.]

ok...thanks a lot

[chumo]

Thanks for the info guys. I've heard and agree with what you guys said. I notice you take creatine after your workouts. I take mine half, 15 mins before workout, and the other half in between sets. Is it better to take it after the workout? I find it too much to drink after a workout, ie. creatine mixed in a bottle of water plus a protein shake mixed in 300 ml of water.

[chumo]

I have a new question to ask. After my workout, Can I mix 1 scoop of my protein plus 5g of creatine plus 5g of glutamine with water in one "super shake"? Or should it all be taken separate, ie. 3 supplements, 3 shakes?

[Morris]

Whenever I go on cycles of creatine I only take in 3 grams per day. I like to break it up into three different serving (1/4th of a teaspoon). I don't really time it, just mix it in with one of my protein shakes in the day. On workout days though I put a gram in my during workout protein shake, and then a gram in my PWO. So that right there is 2 of the 3 grams. It's worked really well for me.

[Siscoe]

After your workout, throw all three in a super shake - but throw in some maltodextrine or dextrose as well. You want to create the insulin spike to get all the expensive supplements to your msucles.

Stay away from fructose. It won't do the same thing.

[massive member]

again, you dont have to use dextrose or malto pwo. you can but its not necessary.