Protein & Creatine: Pre or Post???

[Mr_America]

I drink both whey protein and creatine. I am in the loading stage of creatine right now since it has been a while since I have used it. I am interested in bulking up. I work out at 5:30 AM. My question is when do I drink which?? One pre and one post?? both pre?? both post?? HELP!!!

[Lee J B]

Well you want a workout meal about 90mins before any workout .. and then take the creatine with grape juice about an hour before your workout, then down it mixed with a shake after your workout too. So you want creatine before and after and your shake after.

[Jock]

I would take both of them in your post-workout shake along with some simple carbs (dextrose for example).

When you've worked out your muscles are relativley short on glycogen (muscle energy) and this is the best time to get the protein and creatine into your muscles, especially if you include simple carbs with the two.

Use water instead of milk, this may taste crap but water does not slow down digestion the way milk does.

There's no real need to load with creatine, I know people will dispute this but 10g (5g twice per day) is fine.

Jock

[Lee J B]

There is a need to load, most people I know just dont stop the loading phase at all.....

[Jock]

Loading creatine was a concept invented by the supplement industry in an attempt to shift more of it.

Your body can only handle a certain amount of creatine per day the rest just gets literally pi$$ed away.

Saturating your muscles with creatine may give you a boost initially but once you back to the maintenence dose you will lose all your progress.

More is not necessarily better with creatine.

Jock

[Lee J B]

Yeah ok

[Jock]

Have a look at this link: www.t-mag.com/html/10creat.html

[Lee J B]

Dont believe everything you read .... but yeah there are arguaments to this factor with creatine ... as with all arguaments in the supp industry the trick is to find out what worx4u.

[Jock]

Very true, there are arguments for and against loading. But personally I don't load, I seem to benefit just as much and it's easier on my wallet!

Jock

[Mr_America]

now let me ask you this, do you guys mix the creatine and protein together in one shake with water or is it two separate shakes?? I usually drink two separate shakes.

[Jock]

Yeah this is my post workout shake:

30g Whey Protein
150g Dextrose
10g Creatine

I slap it in a blender with 3/4 of a cup of water and nuke it for 20 seconds. It doesn't taste too good but it works for me.

Jock

[Lee J B]

Post workout my shake contains dextrose anyway so I just throw it all in there. So yeah just put it in one shake.

[UKJackass]

i take my creatine mixed with grape juice-pre work out.
i mix my whey protien & creatine with water to make a great tasting shake -post work out....i also mix the flavours up ..to make it interesting...at the moment im mixing vanilla flavour whey with strawberry flavour ..yum yum

[Mr_America]

call me an idiot, but, what is dextrose??

[Lee J B]

Its basically sugar.