Thread: Creatine: When Best to Take?

my opinion before and after a workout. It doesnt realy matter because it is stored in the muscle cells any way. U could take it any time. BUt alot of people like it post workout with a delivery system to spike insulin levels.

it will be utilized better after your work-out.

The best time to take it is after your workout or first thing in the morning when waking up. Basically you want to be in a "fasted state" to ensure maximum uptake into the muscles. This avoids wasting your money by "pissing" it all out.

Take your creatine after you eat for best results, then hours later if you work out, take another scoop of it... wont hurt

Woah, a direct contradiction there. One person says to take it in a fasted state and the next person says to take it after you eat. Who to trust?

I just read here: http://www.mdausa.org/research/creatine.html that "The consumption of creatine right before or during exercise is not recommended." Would this be because your stores of it are already full before exercise?

When its free.

It seems everyone has a different veiwpoint on the matter. From what I have read it is usually best to take about an hour before your workout. The hour ensures it will be available when you need it (during your workout).

Originally posted by Revenant
Woah, a direct contradiction there. One person says to take it in a fasted state and the next person says to take it after you eat. Who to trust?

the label should say, otherwise id take it after your workout.

Post-Workout, Creatine, 50/50 dextrose/maltodextrin,L-glutamine

Other then that you could throw in some Vitamin C.

Right after your workout seems to be best.Sometimes I take it about a 1/2 hour before a workout also.

I would think after workout would best be utilized by the muscles. But I AM a beginner..

Originally posted by Revenant
I just read here: http://www.mdausa.org/research/creatine.html that "The consumption of creatine right before or during exercise is not recommended." Would this be because your stores of it are already full before exercise?

...and while the concensus says "after"...Consider this:

Those performing creatine studies where measuring muscle creatine stores via biopsy.....and work output/capacity over time.....they use that assuption correctly that if glycogen stroage is enhanced PWO...then so would be creatine uptake by the muscle! Hence..all or most of the bottles say 'After"

However, consider this....in each individual.....too much creatine is spilled.....too little and the person doesn't reach their full potential.....

..BUT taking creatine after (PWO)..means 22.5 to 23 hours till the next W/O...that's 23 hours of using muscles and depleting (only to some extent) creatine stores!

So you have to ask yourself...do you want Optimal Recovery and Replacement of Creatine PWO...or do you want to go into your W/O w/your 'Tank Topped'

Ingestion of Creatine 30-45 minutes prior to a W/O, IMO yields some definite advantages...Want the best of both worlds...split it, before and after. And as cheap as it is, also using a German brand SKW, or German/American "PF" Pfanstiehl......don't go crazy, but use enough to make sure you get good results!

Find out what works best for you.......if 3, 5, 7 grams before, or before and after, or just plain after works..find out and stay with it!