creatine

[speedkills]

i bought some creatine and im not sure how to use it..i use to take it a half hour before i worked out and in the morning on off days.but now i hear your supposed to take 5 grams before and 5 grams after you workout?
oh and is it okay to mix with a weight gainer and milk? and how much do i take on off days?

 

[abear]

you only need 3-5 grams a day. 5 grams is a teaspoon. theres more evidence to support taking it after a workout than before. taking it with an insulin response (which we aim for after training) increases creatine uptake. there is also evidence that creatine uptake is more in an exercised muscle over a non exercised muscle.

yes, you can take it with a weight gainer and milk. take same on off days: 3-5 grams a day.

 

[malkore]

correction: 5g is a heaping teaspoon (measuring spoon, not your silverware spoon). a level teaspoon is right about 3g.

otherwise abear covered it.