creatine: before or after workout?

**rangers97** · 20-Jun-05, 09:11 PM

when is the best time to take creatine, before the workout or after? I know the argument for both sides, but what do you guys think and why do you think what you think?
thanks

Vas85 · 20-Jun-05, 09:36 PM

I think just take it in the morning, as Cort had mentioned ages ago, becuase once you keep taking it daily, its in your system, so if your taking it every day at 8am so to speak, your body will have the constant level. I don't think it matters if you take it before or after, just as long as you are taking it regularly.

Lift2Live · 20-Jun-05, 09:40 PM

I used to take 10g/day, 5g pre workout and 5g post. I am not only taking 5g post and the reason why is that I feel it's the optimal time for absorption. With all the dextrose in my PWO shake, theoretically more will be transported with the insueing insulin spike than if I was to take it say, in the morning.

**rangers97** · 21-Jun-05, 08:12 AM

Quote:

Originally Posted by Lift2Live

I used to take 10g/day, 5g pre workout and 5g post. I am not only taking 5g post and the reason why is that I feel it's the optimal time for absorption. With all the dextrose in my PWO shake, theoretically more will be transported with the insueing insulin spike than if I was to take it say, in the morning.

I bought this stuff called Carbo Force which is powdered maltodextrin....is that suitable to put in a PWO shake like dextrose is?

**rangers97** · 21-Jun-05, 08:15 AM

I have been switching between taking it pre-workout and post workout. It may be psychological, but when I take it pre-workout, I feel like it is doing something for me during the ensuing workout, like it's there so it helps my energy during the workout. I also have been taking it after my workout for the reasons just mentioned, the pwo insulin spike and absorbtion.

I have been wondering though, if the purpose of creatine is to replenish your ATP stores quicker, wouldn't it make more sense to take it BEFORE working out since that is when the benefits would be received? If you take it AFTER, will it be absorbed quickly, yes, but will it also just sit in your muscles until your next workout, a day or two later??

**j407** · 21-Jun-05, 08:32 AM

Quote:

Originally Posted by rangers97

I bought this stuff called Carbo Force which is powdered maltodextrin....is that suitable to put in a PWO shake like dextrose is?

i was wondering the same thing? i was thinking about putting 50% dextrose and 50% maltodextrin plus creatine in my pwo shake. whould it be better to put them both in or go with the dextrose?

Lift2Live · 21-Jun-05, 10:22 AM

Quote:

Originally Posted by rangers97

I have been wondering though, if the purpose of creatine is to replenish your ATP stores quicker, wouldn't it make more sense to take it BEFORE working out since that is when the benefits would be received? If you take it AFTER, will it be absorbed quickly, yes, but will it also just sit in your muscles until your next workout, a day or two later??

Once you are fully loaded on creatine, each daily dosage is meant to just 'keep' you at that constant level. In this respect, it really wouldn't matter when you take it and if you feel better taking it before working out, go for it. The only reason I worry about absorption is so that I know all 5g that I take is being utilized. Another option is to just go with 5g pre and 5g post. I had great success with that this winter.

I have never tried maltodextrin as my insulin spiking agent. I have read that it's also a good compound for recovery but never looked into it past that. I believe it's slower acting than dextrose and a combination of the two would actually be pretty good.

armorforsleep · 22-Jun-05, 04:22 AM

I use a similar protocol as Lift2Live, but I take 5 grams in the morning instead of post workout (although it doesn't make too much difference for reasons already discussed). I do believe Post WO is a great time to take it though, to take advantage of the insulin spike which comes with good PWO nutrition