Creatine consumption

CJMAJOR · 02-13-2002, 10:38 AM

I was just wondering how much creatine people here take and whether they take it before or after their workout. Before I was taking a creatine shake with 5 gms of creatine with about 75 grms dextrose before my workout. I would also take a 35 grm whey protein shake before my workout to give my body some good protein to use up. I then went and worked out for about a hour and would take another creatine shake and another protein shake with about 70 grms of protein in it. Well people said that I didnt need that much creatine and that half of it is being wasted so i just cut back to one 5gm creatine shake before my workout. Well today i went to lift and I was like dead. I couldnt lift as much and my body didnt want to work so i just came home. Its like the feeling after you get off creatine for a week and you feel weaker. Well I am not sure if my body is reacting to less creatine in it and that is slowing down my energy level and progress level. But anyways does anyone have any advice for the amount they take and when they take it?

**gopro** · 02-13-2002, 05:35 PM

If you have loaded the creatine, or, if you have been on 10 grams for at least a month, cutting back to 5 gr per day should not affect your strength negatively. Perhaps you had a bad day or it was psychological because you took less.

I would recommend you take the creatine AFTER your workout with your whey, rather than before.

ossiferdawkins · 02-13-2002, 06:59 PM

dude... stick with the 5 gms per day. anything more its just wasted. one question, do you drink your creatine mix immediately after mixing it or do you wait a while? creatine has a very short life span once liquified. (thats why liquid creatines dont work well. their basic product is creatinine which is a waste product).
You might try a simple carb a few minutes before a workout. simple carb like a juice of some sort. apple, grape...whatever. there is a lot of contraversy in orange juice and creatine. so to be on the safe side stick with a different juice. If you dont want juice eat an apple or two or some grapes before your workout. its a quick energy boost and not bad for you like sodas or candy. Good Luck!

**Prince** · 02-13-2002, 10:52 PM

From my research, 3-5 grams is sufficient, and I take it after my work-outs.

seyone · 02-13-2002, 11:10 PM

I only take mine after workouts about 4grams.

kuso · 02-13-2002, 11:11 PM

Personally I`ve found 5g to do little for me, while 5g before AND after workout gives me good results..............

I recommend that if this is your first time to start out small for a couple of months........stop for a while, if you didn`t like the results, ad a gram or two next time.

DON`T be stupid though! Personally, as well as several people I know have had a few problems when taking in too much ( around 15g a day for me )!!!!!!!!!!!!

For me wieght, etc 10g divided into two 5g`s works best....and make sure to drink A LOT more water than normal.........I always add at least an extra litre or so when taking.

ossiferdawkins · 02-14-2002, 09:07 AM

once your muscles are saturated with the creatine it shouldnt really matter when you take it. just as long as you take it. each day is mainly just for maintenance, keeping the saturation.

oldfart · 02-14-2002, 03:29 PM

Once your cells are saturated with creatine, it is a waste to continue taking it. I use a two weeks on, two weeks off cycle.
There is a ton of research on creatine. Lots to read.

of

**Prince** · 02-14-2002, 04:07 PM

Quote:

Originally posted by oldfart
Once your cells are saturated with creatine, it is a waste to continue taking it.
of

Why do you say that?

Goose · 02-14-2002, 05:05 PM

Right now I am taking close to 2.5 g before workout, and 2.5 again after workout. I only weigh about 165 lbs so anymore would be a waste for me. Does anyone know if I would see better results by taking all before, or all after my workout?

rks1969 · 02-14-2002, 07:50 PM

It takes about 50 days for your creatine stores to deplete back to normal after you stop taking it.Feeling weaker after only a few days is just in your head.
I take it only on weight training days (every other day)on those days I take 1/2 Cell tech+1 sc Promax +1 tsp glutamine 2hrs before & then w/in 15 minutes after training.With this schedule I feel that I get good full pumps that last for quite a while after I've left the gym. Make sure that the rest of days food intake is balanced and geared for recuperation and growth.

T.J. · 02-14-2002, 08:09 PM

I don't use the stuff it upsets my stomach...sorry no help from me..

kuso · 02-14-2002, 08:22 PM

I guess there are enough opinions on here so far for you to tell that it has a different effect on everyone, and different people FEEL they are getting better results from doing things differently.

Find a way that suits yourself.

ossiferdawkins · 02-14-2002, 09:32 PM

one question about the weakness.... What type of diet are you on? have you cut your carbs out almost completely? Doing this over a long period of time can cause problems. Get a few "simple" carbs in your diet. Fruits and veggies! Up the intake of these a bit. Their essential and also a great source of energy. Like I said in an earlier post eat some fruit or drink fruit juice before you work out. It'll work. Great pick-me-up!

Another thing if your having trouble falling asleep at night, eat an apple or some grapes. Wait a little bit and you will fall asleep. its better than sugar. sugar will do the same thing exept in the morning you will feel aweful. the simple carbs you wont. Everytime I cant sleep I grab an apple or orange out of the frig and boom 10-15 minutes later Im out.

wpmbd · 02-15-2002, 11:24 PM

5 to 7 grams after a workout should suffice

**Prince** · 02-16-2002, 10:11 AM

Really, you should not take more than 5, you're just going to piss it out.

kuso · 02-16-2002, 06:19 PM

Quote:

Originally posted by Prince
Really, you should not take more than 5, you're just going to piss it out.

I once saw a g/body weight thingy posted and from memory 5g was recommended to anyone up to and around 180, 190lb.

7g was around 210, 220lb....etc etc etc.............I`ll see if I can find it and post it here.

CLPgold · 02-16-2002, 08:25 PM

I take 1tsp. (about 5gm) 1hr before a workout. I cycle usually 2 months on and anywhere from 2-4months off. I use EAS Phosphagen, no dextrose added, pure stuff. It's always worked awesome for me with no bloat or other side effects.

When I get off it, I do eventually notice a difference in my energy level. I only use it when I'm bulking, so when I get off it I'm doing moderate weights anyways, so it's OK.

James · 02-20-2002, 12:37 PM

whats the best brand ?

**gopro** · 02-20-2002, 05:50 PM

Look for brands that contain SKW German creatine...this is the best!

jimbos · 02-20-2002, 06:37 PM

I take 5g before and after workout and also before bed. If I don't take before workout, I notice a marketable difference.

mikeCFD · 02-21-2002, 02:43 AM

You shit it out anyway

BigB · 03-07-2002, 06:43 PM

Creatine make me extremley gasy. Is there a type out there that will not?

**gopro** · 03-09-2002, 01:53 PM

Quote:

Originally posted by BigB
Creatine make me extremley gasy. Is there a type out there that will not?

You may find that Titrated Creatine as put out by IDS and Musclelink will not cause you gas.

CJMAJOR · 03-09-2002, 02:09 PM

Well I stopped taking the creatine before my workout and started using a energy pill instead. I just take a pill 30 minutes before my workout and it seems to give me a lot of energy after a long day at work. But I still take around 5 grms of creatine after my workout.

**gopro** · 03-09-2002, 03:48 PM

Quote:

Originally posted by CJMAJOR
Well I stopped taking the creatine before my workout and started using a energy pill instead. I just take a pill 30 minutes before my workout and it seems to give me a lot of energy after a long day at work. But I still take around 5 grms of creatine after my workout.

02-13-2002, 10:38 AM	#1
CJMAJOR Registered User Join Date: Sep 2001 Posts: 103	Creatine consumption BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I was just wondering how much creatine people here take and whether they take it before or after their workout. Before I was taking a creatine shake with 5 gms of creatine with about 75 grms dextrose before my workout. I would also take a 35 grm whey protein shake before my workout to give my body some good protein to use up. I then went and worked out for about a hour and would take another creatine shake and another protein shake with about 70 grms of protein in it. Well people said that I didnt need that much creatine and that half of it is being wasted so i just cut back to one 5gm creatine shake before my workout. Well today i went to lift and I was like dead. I couldnt lift as much and my body didnt want to work so i just came home. Its like the feeling after you get off creatine for a week and you feel weaker. Well I am not sure if my body is reacting to less creatine in it and that is slowing down my energy level and progress level. But anyways does anyone have any advice for the amount they take and when they take it?
CJMAJOR Registered User Join Date: Sep 2001 Posts: 103

02-13-2002, 05:35 PM	#2
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,462	If you have loaded the creatine, or, if you have been on 10 grams for at least a month, cutting back to 5 gr per day should not affect your strength negatively. Perhaps you had a bad day or it was psychological because you took less. I would recommend you take the creatine AFTER your workout with your whey, rather than before.
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

02-13-2002, 06:59 PM	#3
ossiferdawkins Registered User Join Date: Dec 2001 Location: Waco, Texas Posts: 61	dude... stick with the 5 gms per day. anything more its just wasted. one question, do you drink your creatine mix immediately after mixing it or do you wait a while? creatine has a very short life span once liquified. (thats why liquid creatines dont work well. their basic product is creatinine which is a waste product). You might try a simple carb a few minutes before a workout. simple carb like a juice of some sort. apple, grape...whatever. there is a lot of contraversy in orange juice and creatine. so to be on the safe side stick with a different juice. If you dont want juice eat an apple or two or some grapes before your workout. its a quick energy boost and not bad for you like sodas or candy. Good Luck!
	"Gun Control: Being able to hit what you are aiming at!" *Ossifer Dawkins*

02-13-2002, 10:52 PM	#4
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,182 Blog Entries: 25 Photos: 313	From my research, 3-5 grams is sufficient, and I take it after my work-outs.
	Support the Board Sponsors: SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements AtLargeNutrition - Optimize Your Body MusclePharm - Complete Nutritional Arsenal IronMagazine Nutrition Warehouse - discount bodybuilding supplements

02-14-2002, 09:07 AM	#7
ossiferdawkins Registered User Join Date: Dec 2001 Location: Waco, Texas Posts: 61	once your muscles are saturated with the creatine it shouldnt really matter when you take it. just as long as you take it. each day is mainly just for maintenance, keeping the saturation.
	"Gun Control: Being able to hit what you are aiming at!" *Ossifer Dawkins*

02-13-2002, 11:10 PM	#5
seyone M. I. A. Elite Member Join Date: Dec 2000 Location: Philly Posts: 2,562	I only take mine after workouts about 4grams.

02-13-2002, 11:11 PM	#6
kuso Um......get rooted! Elite Member Join Date: Dec 2001 Location: aka ( o Y o ) Posts: 15,033 Photos: 15	Personally I`ve found 5g to do little for me, while 5g before AND after workout gives me good results.............. I recommend that if this is your first time to start out small for a couple of months........stop for a while, if you didn`t like the results, ad a gram or two next time. DON`T be stupid though! Personally, as well as several people I know have had a few problems when taking in too much ( around 15g a day for me )!!!!!!!!!!!! For me wieght, etc 10g divided into two 5g`s works best....and make sure to drink A LOT more water than normal.........I always add at least an extra litre or so when taking.

02-14-2002, 03:29 PM	#8
oldfart Registered User Join Date: Feb 2002 Location: Southern Calif. Posts: 33	Once your cells are saturated with creatine, it is a waste to continue taking it. I use a two weeks on, two weeks off cycle. There is a ton of research on creatine. Lots to read. of

02-14-2002, 05:05 PM	#10
Goose Registered User Join Date: Jan 2002 Location: North Dakota Posts: 26	Right now I am taking close to 2.5 g before workout, and 2.5 again after workout. I only weigh about 165 lbs so anymore would be a waste for me. Does anyone know if I would see better results by taking all before, or all after my workout?

02-14-2002, 07:50 PM	#11
rks1969 KUTTIN'UP Join Date: Dec 2001 Location: Lexington,North Carolina Posts: 219	It takes about 50 days for your creatine stores to deplete back to normal after you stop taking it.Feeling weaker after only a few days is just in your head. I take it only on weight training days (every other day)on those days I take 1/2 Cell tech+1 sc Promax +1 tsp glutamine 2hrs before & then w/in 15 minutes after training.With this schedule I feel that I get good full pumps that last for quite a while after I've left the gym. Make sure that the rest of days food intake is balanced and geared for recuperation and growth.
	YOU CAN SPEND YOUR TIME ANY WAY YOU WANT ,BUT YOU CAN SPEND IT ONLY ONCE. MAKE IT WORTH IT!!!!!!

02-14-2002, 08:09 PM	#12
T.J. Registered User Join Date: Feb 2002 Location: spokane Posts: 26	I don't use the stuff it upsets my stomach...sorry no help from me..

02-14-2002, 08:22 PM	#13
kuso Um......get rooted! Elite Member Join Date: Dec 2001 Location: aka ( o Y o ) Posts: 15,033 Photos: 15	I guess there are enough opinions on here so far for you to tell that it has a different effect on everyone, and different people FEEL they are getting better results from doing things differently. Find a way that suits yourself.

02-14-2002, 09:32 PM	#14
ossiferdawkins Registered User Join Date: Dec 2001 Location: Waco, Texas Posts: 61	one question about the weakness.... What type of diet are you on? have you cut your carbs out almost completely? Doing this over a long period of time can cause problems. Get a few "simple" carbs in your diet. Fruits and veggies! Up the intake of these a bit. Their essential and also a great source of energy. Like I said in an earlier post eat some fruit or drink fruit juice before you work out. It'll work. Great pick-me-up! Another thing if your having trouble falling asleep at night, eat an apple or some grapes. Wait a little bit and you will fall asleep. its better than sugar. sugar will do the same thing exept in the morning you will feel aweful. the simple carbs you wont. Everytime I cant sleep I grab an apple or orange out of the frig and boom 10-15 minutes later Im out.
	"Gun Control: Being able to hit what you are aiming at!" *Ossifer Dawkins*

02-15-2002, 11:24 PM	#15
wpmbd Registered User Join Date: Jan 2002 Location: Illinois Posts: 23	5 to 7 grams after a workout should suffice

02-16-2002, 10:11 AM	#16
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,182 Blog Entries: 25 Photos: 313	Really, you should not take more than 5, you're just going to piss it out.
	Support the Board Sponsors: SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements AtLargeNutrition - Optimize Your Body MusclePharm - Complete Nutritional Arsenal IronMagazine Nutrition Warehouse - discount bodybuilding supplements

02-16-2002, 08:25 PM	#18
CLPgold Registered User Join Date: Feb 2002 Location: ON Posts: 718	I take 1tsp. (about 5gm) 1hr before a workout. I cycle usually 2 months on and anywhere from 2-4months off. I use EAS Phosphagen, no dextrose added, pure stuff. It's always worked awesome for me with no bloat or other side effects. When I get off it, I do eventually notice a difference in my energy level. I only use it when I'm bulking, so when I get off it I'm doing moderate weights anyways, so it's OK.
	A chic on the move.

02-20-2002, 12:37 PM	#19
James Registered User Join Date: Jun 2001 Location: Toronto, Ont. Posts: 19	whats the best brand ?
	Never too old..

02-20-2002, 05:50 PM	#20
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,462	Look for brands that contain SKW German creatine...this is the best!
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

02-20-2002, 06:37 PM	#21
jimbos Registered User Join Date: Feb 2002 Location: Dallas Posts: 9	I take 5g before and after workout and also before bed. If I don't take before workout, I notice a marketable difference.

02-21-2002, 02:43 AM	#22
mikeCFD Registered User Join Date: Jan 2002 Location: minnisota Posts: 29	You shit it out anyway

03-07-2002, 06:43 PM	#23
BigB Registered User Join Date: Feb 2002 Location: USA Posts: 25	Creatine make me extremley gasy. Is there a type out there that will not?

03-09-2002, 02:09 PM	#25
CJMAJOR Registered User Join Date: Sep 2001 Posts: 103	Well I stopped taking the creatine before my workout and started using a energy pill instead. I just take a pill 30 minutes before my workout and it seems to give me a lot of energy after a long day at work. But I still take around 5 grms of creatine after my workout.
CJMAJOR Registered User Join Date: Sep 2001 Posts: 103

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