Creatine...How much and when?

R

Roc Solid

0
How much creatine should I take a day and when should I take it.

I usually take 6 grams 1 hour before I workout, what do you think?
 
Some people take it before and after but that's what i read i only took it once myself a longtime ago. Probably split up your 6 grams. Do a google search but i have read many different recommendations and the companies that sell it really tell you to load up.

However i have a bottle of prolab creapure on my desk and it says to take 1.5g after every meal, 3 times. But the shop that sent it to me had that way over doubled.

I'll be taking it in a few months. :)
 
Yeah i just got this from a regular user and he takes it first thing in the morning and after working out. 4grams each time. Of course there's still many opinions on this but this is someone that has been taking it for a longtime.
 
After reading so many conflicting studies on when to take it, I take 2 grams pre-workout and 2 grams post-workout. I've generally thought and agreed with the studies that revolved around taking it more post-workout. However, I prob wouldn't use more than 3-5 grams a day since the body cannot hold more than this as it is and using more has shown no evidence of benefit.
 
3-5 grams is more than enough. creatine in muscle is like water in a bucket: only so much can go in and more is a waste.

to be beneficial it does take time for your body to absorb it and to saturate the muscles.
 
I am new to Creatine. Is it more of an energy supplement or does it help build muscle faster. I know it does both but am I going to see huge gains in mass by taking it?
 
well there is some research saying it can directly affect muscle fibers but i dont think its very conclusive right now.

biggest deal is that if you can do 200lbs for 6 reps, with creatine you should be able to hit 8 or 9. over time this extra work combined with proper nutrition and recovery can lead to better gains. so right now we know that its not the creatine itself causing that, its a combined effort :)
 
evolution said:
After reading so many conflicting studies on when to take it, I take 2 grams pre-workout and 2 grams post-workout. I've generally thought and agreed with the studies that revolved around taking it more post-workout. However, I prob wouldn't use more than 3-5 grams a day since the body cannot hold more than this as it is and using more has shown no evidence of benefit.
Click to expand...


Dear evolution, does it matter how long before the work out session we need to take creative so to have the maximum effects. Does it take long time absorb?

cheers
manish
 
truthfully, taking creatine before a workout will not have any bearing on that particular workout. thats why the loading phase was first suggested. it would only take a short amount of time to saturate the muscles and a noticeable difference would be experienced in a matter of days.

its not an instant energy source. your body needs to absorb and process it
 
You'll want to take it as quickly as possible after workout. Something I've been trying out the last few days was using creatine tabs that you chew and using 2 grams while working out and 2 grams immediately after workout and I'm getting a much better effect.

Cr (creatine) absorbs fairly quickly, like Abear said, it's not immediate but it happens fairly quickly. You might go check out and they'll have a lot Cr research there, plus it's one of the best sites for sources of peer-reviewed information. If you can access the ACSM (American College of Sports Medicine) home site, they also have excellent information and research.
 
You must log in or register to reply here.
Back
Top