Creatine Question

[trying2losegut]

Is there anything wrong with taking creatine b4 and after working out? I just started supplementing w/creatine n wondered if there was anything wrong with this method. And how long did it take some of you to notice gains from using creatine? I know there's no miracle supplements that help u get big quick, but was just wondering how long it took u to notice. great forum btw

 

[eat big]

Depending on the type of creatine it is you can notice a difference in a matter of days. Loading Phase is a gimmick to get you to use more creatine IMO. You are still upping your creatine intake with just one serving which is important. It is most important after workout.

 

[KIAN]

For creatine monohydrate, the suggested use is 5 grams, 30 minutes, prior to working out and 5 grams, 30 minutes, after you workout. To increase the absorption rate you can use dextrose but take it after you consume the creatine. For creatine ethyl ester (CEE) you will have to refer to the recommended dosage instructions on the label of the container as these vary for each manufacture (ie: 2 to 8 capsules pre or post workout). Always read the label.

For any legal supplement, expect to notice effects, if any, after a minumum of two weeks but you may experience the effects of creatine much earlier than this though. You have to remember though, that these are supplements and so they are dependant upon the support of a healthy nutritional intake and a structured training program. Without these in place, the supplements will do very little, if anything.

Creatine may increase bodyweight but this will be split between actual muscle mass and water retention. The use of CEE will limit this water retention somewhat. Used under optimum conditions, you can expect results. Keep yourself properly hydrated when using creatine and make sure you purchase creatine as a singular product and not as a mix (delivery system added).

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KP--Fitness Basics

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[MAD_MAX333]

kian although i'm new, your posts are very informative and helpful, good job and keep it up...

my question, are different brands (different companies i mean) of creatine matter??? i bought some creatine monohydrate powder and as per instruction i take half a table spoon full 3 times a day with meals.... should i scrap that and take one dose 30 minutes before workout and 30 minutes after???

 

[KIAN]

Wellcome to EF

The majority of supplement companies jumped on the bandwagon years ago when EAS released Phosphagen. They all had their own version, whether it was in a singular form creatine monohydrate or as a creatine / mix delivery system. One thing to look for is the CREAPURE symbol on the product. This is not to say that it is going to be the best one but it is a start. One such product is Ultimate Nutrition Creapure. Try to purchase creatine without the added delivery systems mixed in. If you want to do this with creatine then do the mixing yourself and save yourself some money and also know what you are getting with each serving.

For creatine monohydrate, the general dosage is as follows:

Loading Phase: There is still alot of disagreement on whether you need to load with creatine so I will leave this up to you. For the first 5 days, 5 grams of creatine, 4 times per day spaced out throughout the day with one serving 30 minutes before and one serving after you workout. Maintainence Phase: 5 grams of creatine, 2 times per day, 30 minutes before and after you workout. Keep yourself properly hydrate at all times when using creatine. If this is your frst time using it, you may experience a slight burning sensation in your mouth or some stomach upsets. Cycle creatine 4 weeks on and 4 weeks off.

i bought some creatine monohydrate powder and as per instruction i take half a table spoon full 3 times a day with meals.... should i scrap that and take one dose 30 minutes before workout and 30 minutes after???

If that is the instruction on the package then it is incorrect. A rounded teaspoon is 5 grams. Half a table spoon is considerable more and you would likely experience diarrhea as a result. Three times per day is an odd dosage and with meals will lower the absorption rate. Creatine is best used on an empty stomach for best absorption.

Most users of creatine are now switching over to CEE (creatine methyl ester) as the effects are more to what they want and the side effects (bloating, water retention) are reduced. For CEE, you will have to follow the recommended dosage on the product as they vary for each manufacturer.

Avoid using Creatine Serum or Liquid Creatine as creatine in a liquid state is considered unstable.


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KP--Fitness Basics

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