I am starting on some creatine monohydrate, and am wondering how many grams a day would be sufficient.
I am also thinking of taking it pre-workout and before bed...or do you suggest pre and post-workout instead?
You should take 20g a day for a week as the loading phase, this isnt neccesary but does help imo, then 10g a day for 5 weeks as the maintanence phase. Then take 2 weeks off and repeat. I personally only take 10g pre w/o right now but most people take 5g pre and 5g post.
__________________ ^Signature courtesy of BigPoppaSnake^
I do 10g post and 5g before bed with my casein shake! Feels great and is working great too, especially now I am cutting its helping me with my strength and recovery.
Pre and post workout. Your body uses creatine for many other functions which get depleated during the workout. Thats why for supplement timing its good to take 3-5 g before a workout and 3-5g to replenish after your workout.
true, I know personally my body doesn't like too much creatine too closely together, so thats why I only do it post and before bed, but everyone is different.
But I also take leviathan during the day and it happens that my second serving often comes before a workout, so I don't take anything else with it.
Hey Orbit or THG quick question, Is it really necesary to take creatine post w/o because the way i see it you dont need your ATP stores to be fully saturated after a workout. Whereas before a workout its more beneficial because you want as much potential ATP as you can produce which is obviously what your wanting when lifting weights? If either of you could explain this to me it would be greatly appreciated.
__________________ ^Signature courtesy of BigPoppaSnake^
the idea is that creatine post workout gets shuttled right to the muscles in order to help the muscle recover and help build it stronger. Add that with protein and you got a anabolic state. Your body needs all type of nutrients, vitamins, minerals, etc... to help rebuild muscle and get it back to a healthy status, and the ATP is used a source of energy to help the building process, which means restoring them once the workout is done.
First let me point out I could be wrong but I dont think there are any study showing better results before or after. But if I had to choose I wouls say Post Workout is more important because the muscle is most receptive to insulinmediated uptake of creatine. But I see what you saying about taking it pre workout, thats why I take mine before and after. Usualy about 3g an hour before I work out and 5g post workout.
Feels great and is working great too, especially now I am cutting its helping me with my strength and recovery.
