Creatine Loading

[Ronin]

I've read in various places on here that whilst loading on creatine, it's advisable to take 4 doses per day. Breakfast, pre-workout, post-workout, and dinner. However, I train about an hour after breakfast, so am wondering if I would benefit from this, or would having the pre-workout dose so soon after breakfast just be a waste? I've never used creatine before (apart from Kre-Alkalyn which didn't require loading) so want to make sure I'm getting the most out of it. I'm thinking it might be better to go breakfast, post-workout, mid-afternoon, evening. Of course I realise I could just experiment and work it out for myself, but am hoping some of the older heads around here could cut out some of the guess-work.

[Ordy]

Shouldnt matter too much. Some ppl say take it before a workout, but when i did I had a terrible workout.

I always take it post workout now.

Just space them out like you said and see how it goes.

[Ronin]

Cheers. Next question...is it ok to add creatine to a protein shake?

[Beef]

Cheers. Next question...is it ok to add creatine to a protein shake?

yeah go for gold!

[BENCH_IT_EZ]

hi all 8)

Im very new to the body building sport , just wondering wot does does creatine do for your body ??

Ive heard about it alot but dont know wot it does ??

and how much do you take and how often

thanks

[Ordy]

Have a read of this

http://www.bodybuilding.com/fun/likness2.htm

[justhell]

Shouldnt matter too much. Some ppl say take it before a workout, but when i did I had a terrible workout.

I always take it post workout now.

Just space them out like you said and see how it goes.

i take 5grms before and 5grms after work out.seems to be good for me. :wink:

[Nik Antunovich]

You're on track. It would probably just be a waste to dose again pre workout. So, breaky, post, and the rest.

I can think of one reason why one would suffer if they were to take it pre workout. It is often recommended and is probably more beneficial than post workout; especially when on a maintenance dose. Your body wants to recover post workout and creatine isn't involved in a huge way. Creatine is all about energy supply and nothing else though in BB it does have other beneficial effects like increased muscle volume. One problem might be that if taken with simple sugars pre workout your blood sugars levels will spike and then sink giving one little energy during training. Creatine with a insulin mimicker might be better for this. It really depends how much sugar you are taking with your creatine if any at all. But, if it ingested with a meal (shake or whatever), there is probably little use for much sugar (if any) as your insulin levels will rise anyway.

Whenever you take it is good. I just like to think that muscle is more interested in repair post workout than anything else so tend to it's needs. Obviously you know when you will work out so give them energy before. A bit like you would not march into a training session without eating some sort of complex carb prior (unless on some sort of keto diet).

[musclearmor]

Creatine benefits are discovered in a cumulative fashion I.e. a one-off pre-workout dose wont help your performance. The practice of loading is only to fast-track the creatine saturation in less than a fort-night opposed to smaller dosages (say one serve early in day and one post-workout) that are optimised around a month approx.

Simple sugars and other transport and insulin mimicking ingrediants often in creatine products are ideal post-workout, but not so beneficial pre-workout. Using them before may encourage a sharp rise then fall in blood sugars leaving you feeling tired, lethargic and unmotivated. However, used post-workout, set you up for maximising glycogen replenishment and transporting other important co-factors and aminos to all the right places. Just be sure to tail this with a decent full meal to ensure your blood sugars/ energy stabilise for the hours after.

My personal opinion for most important time to take creatine with or without transport system is post-workout. Your body has an enhanced ability to utilise nutrients directly after a hard workout, and it is one of the few times a large dosage of simple carbs will benefit your training and performance potential.