I like to split the creatine in halves for 30 minutes before working out and after working out. Most people like to take the creatine 30 minutes prior to weight training. Someone on this forum told me NOT to take both creatine and whey along with each other in same shake. I think creatine was meant to take on a semi-empty stomach.
In short, creatine before workout and whey after to KISS (keep it simple silly).
thanks! gonna try that out.
Originally Posted by tic
THere's zero evidence to support splitting creatine.
Creatine isn't designed to be taken on an empty stomach.
People tend to overthink creatine. Its not magic...your body already has creatine. All you're doing is upping the levels a bit.
Creatine takes hours to convert int he body, so taking it 30 mins pre-workout does NOT increase creatine levels during the workout.
There's no reason to get fancy. Throw 5 grams (a teaspoon) into your post workout shake. Drink. Repeat Daily, even on days you don't lift.
No need to do a 'loadign phase'.
No need to 'cycle off'.
If you want to make your shake better, you can add dextrose, a simple sugar, to replenish spent glycogen, and spike insulin so that creatine and protein can enter your cell walls a little more efficiently.
That's as complicated as it needs to be.
th creatine its more about how long you take it for, rather than what time of the day you take it. creatine is something u should hopefully feel the effects of after a period of time, rather than instantly. and its ok to combine with with your post workout protein shake. enjoy!
Take creatine any time of the day. 5g a day. Use the whey in your PWO shake and even a preWO shake if you'd like.
It is fine to put creatine in your PWO shake.
Thanks guys, esp. malkore and tenpercent. Love your "Keep It Simple" approach.
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