Well y'all just got some Beta-Alanine in stock, sent my order for CM/BCAA/B-A bulk tubs in on Thursday. It's been about three years since I've done any sort of Creatine, and I keep seeing varying opinions on dosing times and what to mix it in.
Loading phase, 5g when I wake up, 5g pre-workout, 5g post-workout, 5g before bed for the first 6 days. Off days, 5g every 4 hours or so equaling 20g. However, once off that phase, is there any time it is more beneficial to take the creatine? A particular post I've seen by Strategicmove suggested three key times to take it:
1) When you first wake up, fasted, because of how "the muscle cells are like sponge, dense with enzymes favourable to nutrient absorption".
2) 30-45 minutes pre-workout, to increase vasodilation/blood flow, which in turn means more nutrients being delivered to the muscle while working out. Additionally, creatine acts as an ATP generator, helping to recruit more muscle fibers, enabling you to have a "harder" workout.
3) Within 90 minutes post-workout when taken with protein and carbohydrates, as the androgen-receptor sites are supersensitive to nutrient uptake. Since creatine encourages ATP production through phosphocreatine synthesis, this turns out to be a great option as well.
From reading through those, it seems like 5g pre-workout is the best, but this is just what I've figured from one of the more detailed/informative posts. Any thoughts concerning this?
As for what to take it with, the PP website says something like water, but a lot of posts I've read here suggest taking it with a low-acid juice (apple, grape) because the carbs provide an insulin spike and increase your body's absorption of the creatine. Are there any significant benefits to this, or no? Again, if juice is the more beneficial option for creatine intake, would there be any problems with BCAAs and Beta-Alanine in the mixture? (can't imagine why, but I just like being paranoid about these kinds of things
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