Creatine Question

[jim2268]

I'm starting to use creatine and want to know when is the best time to take it and if i should take it on days that i do not train? and how much should i be taking? i read on the internet that the best time to take it is a half hour before a workout and right after a workout http://www.bodybuilding.com/fun/lebrun19.htm is this true?


i currently have a mass-protein shake and creatine. im thinking of doing this

half hour before workout -creatine
right after workout -creatine
between lunch and dinner - mass protein shake (its a homemade one http://forum.bodybuilding.com/showthread.php?t=960787 )

does this look okay?

also my goal is to bulk up

thanks

 

[str8nubin]

Check out this thread first!

http://www.elitefitness.com/forum/b...ts/creatine-complete-user-s-guide-429873.html

In brief: You can only absorb 5-10g at one time of creatine during your loading phase. In order to get your full loading dose absorbed in a day, you need to split this into 4 doses daily for the 1st 5 days. You can calculate your daily requirement for the loading phase by finding .3 grams per 2.2 pounds of body weight. Then divide that # by 4, that should be roughly what you need to take in each dose for the 1st 5 days. After that (maintenance phase), you only need .03 grams of creatine for each 2.2 pounds of body weight. You can take this whenever you like, although I suggest timing this a bit after your PWO shake so you can take advantage of any insulin spike from it & shuttle those goodies right into LBM.

Then read up on tasty recipes for your shakes here! I suggest this because I spent way too many years pounding down nasty-ass shakes until I discovered this thread.

http://www.elitefitness.com/forum/muscle-food-bodybuilding/needto-s-meal-week-thread-518119-4.html

You'll see the most rapid gains towards the end of your loading phase, this is purely water retention and will go away upon creatine cessation. It should remain during the maintenace phase. So the goal is merely to take advantage of the strength gains you experience from said water retention while it lasts to break barriers & gain some real LBM.

Source: http://www.creatinemonohydrate.net/creatine_doses.html

Good luck sir

 

[jim2268]

Thanks, I'm planning on taking creatine for 6 weeks. I'm doing the intermidiate madcow 5x5 workout. So should I take it everyday? And the timings that are on the website in the first post correct? Before and after workout? Thanks

 

[str8nubin]

I would certainly use it post-workout, sometime after a PWO shake. I honestly can't say that I've ever tried using it pre-workout and to the best of my knowledge, can't see why that would immediately benefit anyone under ordinary circumstances. I usually try to take it roughly 30 minutes after a meal or shake to help with absorbency, spaced out as evenly as possible through the day (in the loading phase). It's really kind of bulletproof though so long as you aren't taking in more than 5-10g at once, and I suppose you could do it pre workout and post workout if that is convenient for you.

Somebody correct me if I'm wrong

 

[jim2268]

Thanks for the information it really helped. I'm going to take it before and after for the first 5 days becuz that will be convenient for me. But on the other days I'm going to take it right after I workout. thanks again.

 

[silverskyline]

I would certainly use it post-workout, sometime after a PWO shake. I honestly can't say that I've ever tried using it pre-workout and to the best of my knowledge, can't see why that would immediately benefit anyone under ordinary circumstances. I usually try to take it roughly 30 minutes after a meal or shake to help with absorbency, spaced out as evenly as possible through the day (in the loading phase). It's really kind of bulletproof though so long as you aren't taking in more than 5-10g at once, and I suppose you could do it pre workout and post workout if that is convenient for you.

Somebody correct me if I'm wrong

Creatine is the building block to ATP adenosine tri phosphate the preliminary energy source that last 3-5 seconds before going into stored energy. With higher doses of creating in your body pre work out you will have a longer acting ATP strand in your system for heavier and longer lifts.

generally after about an 45 to an hour of lifting your ATP is exausted.

ATP works like this 3-5 seconds of energy after about 1-2 mins rest time it builds back up but it can only do that given the amount of creatine you have to create it.

hense more creatine more ATP to restore hense more energy for lifting hense heavier longer lifts = more tore up muscle fashia.

 

[Gordz24]

I take my creatine 15 min b4 working out. I also take it a 2nd time during the day, atleast 8 hours apart. Each serving is 5g.

Creatine is produced naturally. This just supplements it and adds extra creatine. The ethyl ester has more bioavailability and quick absorption. When ATP is used, it is converted to ADP. ADP is andenesine DI phosphate, DI meaning 2. The creatine u make and take, adds a phosphate to the DIphosphate resulting in TRIphosphate. Hence used ATP (ADP), can be converted back into ATP quicker, resulting in quicker recovery and a harder workout, directly resulting in better gains.

 

[silverskyline]

I take my creatine 15 min b4 working out. I also take it a 2nd time during the day, atleast 8 hours apart. Each serving is 5g.

Creatine is produced naturally. This just supplements it and adds extra creatine. The ethyl ester has more bioavailability and quick absorption. When ATP is used, it is converted to ADP. ADP is andenesine DI phosphate, DI meaning 2. The creatine u make and take, adds a phosphate to the DIphosphate resulting in TRIphosphate. Hence used ATP (ADP), can be converted back into ATP quicker, resulting in quicker recovery and a harder workout, directly resulting in better gains.

perfect explination I didnt want to confuse the kid with the ADP break down borrowing from the creatine to restore the ATP to tri.


but yes this shit ^^^^ lol

no more than 15 grams a day

I never load

 

[jim2268]

What should I be doing then? Should I take 5 grams before and after workouts? And on days I don't workout should I be taking creatine? Thanks

 

[ALIN]

I'm starting to use creatine and want to know when is the best time to take it and if i should take it on days that i do not train? and how much should i be taking? i read on the internet that the best time to take it is a half hour before a workout and right after a workout http://www.bodybuilding.com/fun/lebrun19.htm is this true?


i currently have a mass-protein shake and creatine. im thinking of doing this

half hour before workout -creatine
right after workout -creatine
between lunch and dinner - mass protein shake (its a homemade one http://forum.bodybuilding.com/showthread.php?t=960787 )

does this look okay?

also my goal is to bulk up

thanks

USE CEE and you can take it anytime and no loading phase needed.