CREATINE INTAKE

[blue131]

Is there a 'rule of thumb' for including Creatine Mono' in your diet? If you're still at the stage of trying to build muscle and lower body fat, but you're not specifically getting ready for competition yet, do you just follow packet instructions and have 3g before and after workout? I've read quite a lot about it, and there seems to be a lot of differing thoughts. Appreciate your help. In case this helps with your answer, I've been training pretty hard for a year. Thanks.

[Android]

Hi Blue131,

Creatine Monohydrate is typically a post-workout supplement. The idea is you load up on it for 5 days and then replace the amount you expend in the gym afterwards, to be ingested and absorbed and ready for the next time you workout.

Having said that it's not a biggie if you take it before, just that it's likely to be used for the next workout and not the one you're about to do as you might think. Other creatines are pre-workout supps but not monohydrate.

Creatine Monohydrate is a great muscle volumizer, it allows your muscle to hold more water. This appears to make you look fatter and smoother but it's just water. Water is strong and holding lots of it is quite anabolic so it's a good thing. But it will mean you think you look fatter than you really are.

Take a 5gm serving once a day after a workout, but initially load up on 4-5 servings a day for 5 days. No need to take it on non-training days imho unless your job is heavy lifting where you might expend the creatine / ATP levels.

It's only a muscle-builder in the sense that it allows you to lift more and for a few more reps than without it. Protein and BCAAs are the actual muscle building blocks. So eat lots of meat to get the most out of your supplements is my best advice.

[blue131]

Thanks Android - will follow your advice. Appreciated.