does it matter if you take creatine with carbs? i take my carbs pre and during lifting and just have whey and bcaa after. was wondering where to throw in creatine in those shakes? should i just dump the creatine in the PW shake or would it be better to put it in my during WO shake where i have carbs. thank for the help.
Someone might be along in a bit with a better answer, but I remember reading that it’s the insulin spike that helps you utilise creatine. Since whey and BCAA will also cause an insulin sike (not just carbs do that), I can’t see how it would make any difference either way. Why not take 5g before lifting, then 5g Postworkout? It is only pennies.
Your body only needs 3g/d. 10g is a complete waste.
[quote]BONEZ217 wrote:
Your body only needs 3g/d. 10g is a complete waste. [/quote]
(trying to understand you statement, not really trying to be an arse) Body needs 3g/day or body needs to absorb 3g/day? wouldnt it really be dependant on muscle mass?
I meant to say one only needs to consume 3g/d. You get creatine from certain foods as well. If someone is carrying 220lbs of lean muscle and determines that 5g works better than 3g for him, he should do what works best for his body.
don’t try to understand, just ignore blanket statements like that
Creatine storage capacity in skeletal muscle is only about 150-160 mmol/kg (Juhn, 1999). There is no “tolerance” to speak of. Hultman et al. (1996) used a dose of 2g/day after six days’ loading at 20g/day and kept their test subjects at constant (maximal) concentration for 30 days.
Vandenberghe et al (1997) used 5g/day after the loading phase, continued for 10 weeks. Somewhere within this range should be fine, as a higher concentration in the plasma will not lead to subsequent higher concentration within the cells.
[quote]BONEZ217 wrote:
I meant to say one only needs to consume 3g/d. You get creatine from certain foods as well. If someone is carrying 220lbs of lean muscle and determines that 5g works better than 3g for him, he should do what works best for his body. [/quote]
Thanks Bonez,I usually add 4-5g to my Pr shake each morning, and also have 5g post workout (twice per week) this mainly because its cheap and it ‘might’ be absobed better after training.
(FYI I’m ~280lb with a reasonable amount of muscle, carrying to much fat though, 50yr old. I dont bother doing any cycling and only stop taking when I run out and cant get it for a good price or if I stop training for more than a couple of weeks)
At one time my aerobic exercise was running up a stairway from a river, some 163 steps + an incline blacktop walkway to a parking lot. I would take a quart bottle of cold water, mix in my creatine and cache it at the top of the hill. Everytime I ran up to the top I would sip the creatine and take a short walk in the parking lot. I would do this run up for an hour.
I think this really worked well for me, and I would do it again. Good heart , lungs and legs.
[quote]BONEZ217 wrote:
I meant to say one only needs to consume 3g/d. You get creatine from certain foods as well. If someone is carrying 220lbs of lean muscle and determines that 5g works better than 3g for him, he should do what works best for his body. [/quote]
Sorry but i agree with pf, that statement is kinda rash. Unless your an expert, you should make such blunt rash statements. Poliquin for example used to and might still recommend going up to 20 grams in a day. I did 5 before and 5 after the very first time i ever used creatin monohydrate and that sufficed. If you search online you will get 50 people telling you 50 different answers on how to take your creatine. Contrary to BONEZ expert opinion i have rarely if ever heard of anyone recommending less than 5 grams a day. Also, it really doesnt matter all that much when you take it, as long as you actually take it. I would just mix it in my protein shake before or after your workout.
[quote]WalkingGunShow wrote:
[quote]BONEZ217 wrote:
I meant to say one only needs to consume 3g/d. You get creatine from certain foods as well. If someone is carrying 220lbs of lean muscle and determines that 5g works better than 3g for him, he should do what works best for his body. [/quote]
Sorry but i agree with pf, that statement is kinda rash. Unless your an expert, you should make such blunt rash statements. Poliquin for example used to and might still recommend going up to 20 grams in a day. I did 5 before and 5 after the very first time i ever used creatin monohydrate and that sufficed. If you search online you will get 50 people telling you 50 different answers on how to take your creatine. Contrary to BONEZ expert opinion i have rarely if ever heard of anyone recommending less than 5 grams a day. Also, it really doesnt matter all that much when you take it, as long as you actually take it. I would just mix it in my protein shake before or after your workout.[/quote]
Where did I claim to be presenting an expert opinion?
If you want to keep wasting the stuff, that’s fine. I couldn’t care less.
How many of the recommendations do you see coming from someone who has their hand in the pocket of a supplement company or coming from a ‘bro’ that thinks “more = better” with everything. We’re talking about creatine here. In the grand scheme of things it does SHIT.