I'm going to use creatine as Chad recommends it. That is 5 grams in my postworkout Surge. Do I take it on non workout days? If so when? I'm following John Berardi's No Nonsense Nutrition meal plan.
Yup
anytime
yes i do, first thing i have in my stomach in the morn of my off days, about 3 grams works well, and perhaps 1-2g each fours hours or so, sometimes i wake in the middle of the night and have 2 grams, my body craves it but can also get stomach upsets if dose is too high.
[quote]provy07 wrote:
I’m going to use creatine as Chad recommends it. That is 5 grams in my postworkout Surge. Do I take it on non workout days? If so when? I’m following John Berardi’s No Nonsense Nutrition meal plan.[/quote]
Don’t use Surge on your off days, but you should take your creatine on off days.
[quote]aussie486 wrote:
yes i do, first thing i have in my stomach in the morn of my off days, about 3 grams works well, and perhaps 1-2g each fours hours or so, sometimes i wake in the middle of the night and have 2 grams, my body craves it but can also get stomach upsets if dose is too high. [/quote]
There is no reason to subject yourself to this. It’s not like it’s giving you any benefit. Just take it with food, preferably carbs, at some point during the day, on off days.
As a matter of fact, it gives me great benefit, i work in a very physically taxing job, wood cutting, first thing in the morning it works great, i have only had upset stomach twice in the last 18 months but it is something for a beginner to be aware of, inbetween cuts of three tonnes, creatine works very well, allowing me to maitain my work rate, there are no rules, listen to your body, it will tell you what and when it needs to be refueled.
Why should you use creatine on non-lifting/ non-sprinting days?
I have read that cycling intake within the week will cause greater benefits.
I find I rarely have a ''real off day'' from physical activity, I find the best window is pre/post training period for ideal creatine uptake, mixed as Michealv noted with carbs which I find in the liquid form.
In re to off days I find first thing in the morning just to top up levels after overnight sleep where the process of recovery has taken place works well with me, it feels like it hits my digestive tract and absorbed straight away.
I probably do above the average worl load on my off days, It is the only supplement that allows me to maitain my workload as well as inproving my overall recovery and allowing me to train and maitain afeeling of wellness that is hard to define.
I take creatine in the morning and post-workout. I’ve been taking creatine now for about 6 months and find that my level of endurance is through the roof!!!
So take it everyday!!! Atleast 5 grams a pop because most gets unused anyway…
OD
provy, I discussed this very topic in an article a while back. There’s really no need to use creatine unless you’re performing physical activity.
Our intramuscular creatine levels won’t change from just sitting around (within reason), so don’t worry about it until after training.
When did this article come out I missed it… Interesting!
-Get Lifted
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Thanks David!