A Creatine Question

daveydave

daveydave

daveydave

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Hi guys, baiscally i'm not new to working out etc. I've been doing it for a while but decided to hit it hard about 7 weeks ago. Since then put on 6kgs and im liking the gains im making on my body. But i've kinda reached a platue so i decided im gonna use some creatine.

To let you know i'm already using weight gain shake..once a day, protien shake after workouts.

But now i want to incorporate Creatine in before workouts...how some before should i take it before going to the gym? Its in powder/shake form.

Just so you know i'm 20, weight in at 68kg's and i'm 5'11. My body is in great shape lol, but just looking to fill it out with another 10-15kgs.

(my hammies and quads will take a good 7-8 kgs of that)
 
Best way to take it is just after your breakfast that contains a good few carbs. Take 5g in 500ml of water, yes that much!

Also take a further 5g PWO with a carb and protein shake in a 2:1 ratio. So for your weight I'd say 35g protein and 70g carbs. Again you want to be drinking a lot of water.

Take it like this an there should be no need to load.
 
If you take a load of simple carbs or whatever to cause an insulin spike pre workout then take it then. I wouldn't advise doing that though as you'll be very likely to crash halfway through your routine.
 
googled it and now i understand...but surely you'd want an insulin spike before a work out? not after...i would have thought i would have wanted glucose going to my muscles during a workout not after?
 
A complicated subject that could require a post of epic proportions lol! :)

Yes insulin is good for all kinds of reasons, it blunts cortisol output for one. What I mean is you don't want to be taking loads of 'simple' carbs pre workout because this leads to a big insulin rise (spike) to cope with all the glucose, this then inevitably leads to a sharp drop and you crash, as I mentioned earlier.

A large meal about 90-120 mins pre workout with lots of complex carbs like oats, sweet potato, etc would give a much more steady release of energy and wouldn't cause an insulin spike.

PWO simple carbs and an insulin spike is good, so why not take advantage of this and take the creatine then rather than pre workout?

At the end of the day it makes zero difference to performance when you take it. So just have it at the optimal times in accordance with your carb intake ;)
 
so in relation to creatine being in your body allowing you to workout harder and longer...is it not so important when its taken, just that you take it so everyday so when you do work out there is more in your body to assist you in your workout??
 
david.n.c said:
so in relation to creatine being in your body allowing you to workout harder and longer...is it not so important when its taken, just that you take it so everyday so when you do work out there is more in your body to assist you in your workout??
Click to expand...

It doesn't make any difference what so ever. The most important thing is to take it either after a big meal or with simple carbs in a drink. Also I think it's important to take the creatine in a lot of fluid, around 100ml for every 1 gram.

All you're doing by supplementing creatine is topping up your own reserves, which can become depleted with repeated bouts of heavy weight lifting.
 
david.n.c said:
okay cool, well thanks a lot for your help...one more question, i was wondering about measures. you said i should have 5 grames in 500mls of water, but my scoop with my creatine is 34g :confused:

I'm confused, i got my creatine from Holland and Barrett. Its this one...

http://www.hollandandbarrett.com/pa...p?pid=574&xs=C05985DBE1B342F08DDFFC272D286C75
Click to expand...
That's not pure creatine, it's also about 90% sugar.

A 43g serving of that provides 5g creatine, 1g taurine and 35g Dextrose. I'd say you want at least 600ml of water with that.
 
ok cool, thanks i realised what you just wrote earlier after gettin back from the gym. my mate plays for quins RL was saying he had the same stuff and its mostly sugar
 
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