when should i take creatine

[James_M]

When should i be taking my creatine, before or after a workout?
and also when should i be taking protein, a friend of mine told me i should talk it all the time, like 4 or 5 servings a day? is that right?

Should i be talking creatine on my cardio days, when i dont lift?

[ebon00]

There are different schools of thought on this. Some say before the workout as you should then (theoretically) be able to lift more and thus stimulate more protein turnover which equals more mass (with the proper nutrition). The after workout school mean that the muscles are more adept at taking up the creatine when glycogen stores are low so taking it when your muscles are depleted means that more creatine gets in the muscle more easily. Who's right? Nobody really knows right now.

I tend to take smaller servings of creatine throughout the day to load the muscle with creatine which can then be used when the workout comes around.

I also take protein around the clock (4-5 protein shakes every day) to keep the nutrients available for protein turnover. I say your friend is right: smaller meals more often is a proven way to increase musclke size.

[askjoe]

I'd recommend taking creatine after your workout - I know this isn't what mostmanufacturer's recommend but let me explain. After an intense workout your muscles are depleted of nutritients - creatine brings water and nutrients into the muscle cells. The end result is a quicker recovery along with an increase in ATP - the next time you workout you'll be stronger and able to workout much longer.

Take your creatine just after working along along with a carbohydrate supplement.

Askjoe
http://www.onelastrep.com

[Todd]

From my knowledge there are two optimal times to take creatine when absorbtion is highest and the chances for the simple sugars/carbs generally taken with creatine have the most chance of being put to use and not stored as fat. These two times are right after working out, when carb levels are depleted and there is a huge need for the replenishment of glycogen levels.....the other time is first thing in the morning upon awakening, when again, carb levels are low to none (from not eating all night while sleeping) and nutritional uptake is put to use (not stored as fat).

Once your body is loaded on creatine, for non-workout days, take it first thing in the morning, otherwise, take it right after your workouts. Take 5-10 grams, that is all you need to fully replenish your creatine stores once fully loaded on it.

[movdude]

Should you wait a certain amount of time before taking creatine each day?

For example, I lift and then take creatine around 4 pm. The next morning I wake up and since it's an off day I take creatine in the morning at about 6:30 am (almost 14 hours since last taking it). Then I dont take it again until 4 pm the next day (almost 34 hours since the last time I took it).

Is that ok, or should I try to even out the time intervals between taking the creatine? Thanks

[James_M]

ok i have decied while i am loading taking 20grams a day for five days i am going to 10grams in the morning before i workout and then i will take it right after
then once i am done loading i am going to take 10grams right after i work out

should i be taking it before my breakfast or after?

[James_M]

will i be seeing noticable results within 6weeks of taking creatine?

[symphoney]

guys,
is there a natural source of creatinine ?
Is there any natural food that can simulate the effects of creatinine ?

[MoosemaN]

Red meat has creatin if im not totally incorrect..

But not big amounts..

[ebon00]

Originally posted by symphoney
guys,
is there a natural source of creatinine ?
Is there any natural food that can simulate the effects of creatinine ?

Creatine is in your muscles so any red meat will contain creatine. It will be very small amounts as MoosemaN indicated so you probably won't get much creatrine-like benefits from eating red meat.

[Todd]

James_M wrote -

will i be seeing noticable results within 6weeks of taking creatine?

Yes, you should start to see results after the loading phase is done (about 1 week), then you should continue to see results for some time thereafter.

ok i have decied while i am loading taking 20grams a day for five days i am going to 10grams in the morning before i workout and then i will take it right after . then once i am done loading i am going to take 10grams right after i work out

should i be taking it before my breakfast or after?

I would take it before you have your breakfast, as carb/nutrient uptake is greatest then.

[James_M]

thanks for all the great information
i am really excited for my workout today
it will be my first day taking creatine
thanks again