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?
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Creatine consumption
- Thread starter CJMAJOR
- Start date
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.
I would recommend you take the creatine AFTER your workout with your whey, rather than before.
ossiferdawkins
Registered
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!
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!
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.
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
Registered
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
Registered
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.
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There is a ton of research on creatine. Lots to read.
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Goose
Registered
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?
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.
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.
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.
Find a way that suits yourself.
ossiferdawkins
Registered
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.
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.
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.
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.
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
Registered
whats the best brand ?
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.
