Creatine pre or post workout?

[baldwanus]

haha agreed with you on that, unlike somepeople these two mooks dont have lives and sit here studyin forum posts and not real reasearch. i have better things to do then to argue with "broscientist"

well, you read that book, so you must know everything.

 

[stonhous35]

no i do research and studies which involve your mom scientifically tested by injecting my creatine inside her. Then i note how it reacts with her muscle gains in around the meat injection sites

 

[Rosie Chee]

works best with carbs that are insulin based, such as white sugars and sugar alcohols. Creatine needs the sugar because of the IGF insulin growth factor

Not sure what you mean by "carbs that are insulin based" - carbohydrates are not "insulin based", but when ingested, insulin IS released in the body. Creatine does not need sugar to work, although it can help in reaching one's creatine muscle threshold (see notes below).

.
you dont need to take creatine with carbs or any of that nonsense.......you can mix 5g in water and you'll absorb it just fine.

You do not have to need to take creatine with carbohydrates, that is correct. However, "Co-ingestion of substantial amounts of CHO (75-100 g) with creatine doses has been shown to enhance creatine accumulation (Green et. al., 1996a, 1996b) and to assist individuals to reach the creatine muscle threshold of 160 mmol/kg dw" (Burke, et. al., 2006). In saying that, this suggests that co-ingestion of carbohydrates with creatine is useful when wanting to reach one's muscle creatine threshold, but once the threshold has been reached, whether one has carbohydrates with their creatine or not is irrelevant.

I take 3 times a day about 5g each,
Morning with my shake
Pre w/o or mid day
Before bed

15 grams of creatine a day is a waste of creatine and money. As mentioned earlier, 2-3 grams of creatine a day is all ANYone needs to maintain their muscle creatine threshold once it has been reached.

From a discussion on this matter last year, my response:

be aware that once your body has reached its muscle creatine threshold, then using more than 3-5g of creatine daily is not going to saturate them any further, so there's no point in using more than that daily.

Doesn't make a difference. Everyone has a muscle creatine threshold of between 150-160 mmol/kg dw, and once it is reached, it canNOT be saturated further!

Once your creatine muscle threshold has been reached ~2-3g per day is enough to maintain those elevated levels, with a bigger individual will use the higher end of the range and a small individual the lower end - for example, a 70kg (i.e. 154 pounds) individual has a daily creatine turnover of 2g (Burke, et al., 2006; Harris, Soderlund & Hultman, 1992); using this ratio, a 200-pound individual has a daily creatine turnover of ~3g, and a 250-pound individual a daily creatine turnover of ~3.2g. Therefore you can see that there is not a lot of difference in the daily creatine requirements of a 150-pound individual and a 250-pound individual, so no, a "bigger guy" doesn't really need a lot more creatine than a "little guy".

Regardless of how much muscle you have, your body's creatine holding capacity is 150-160 mmol/kg dw (Burke, et al., 2006; Harris, Soderlund & Hultman, 1992).

A larger individual will have an overall larger amount of creatine in their system than a smaller individual because they have more dense weight, but it will still take the same amount of time to build up that creatine muscle threshold (i.e. ~20g a day for ~5 days (saturation occurs after 2-3 days), or ~5g a day for ~21 days) (Burke, et al., 2006; Harris, Soderlund & Hultman, 1992).

Your total muscle creatine concentration can only be increased by ~20%, with ~20% of that increase in muscle creatine being stored as Creatine Phosphate (Harris, Soderlund & Hultman, 1992).

Therefore, you can see that even 5g of creatine a day is plenty adequate for the biggest of individuals.

I'd much rather see a clinical citation, than what you posted. Otherwise, there is little backing to that quote.

I think he was trying to say the same thing I quoted re: "Co-ingestion of substantial amounts of CHO (75-100 g) with creatine doses has been shown to enhance creatine accumulation (Green et. al., 1996a, 1996b) and to assist individuals to reach the creatine muscle threshold of 160 mmol/kg dw" (Burke, et. al., 2006). However, in response to your "The question is: why do you think creatine needs to be taken with sugar when we are already saturated?", the answer is that it does NOT have to be - creatine doesn't even have to be taken with carbohydrates even if one's muscle creatine threshold has NOT been reached, and, like creatine loading, is a personal preference thing really.

~Rosie~

 

[Stri8ted25]

well, you read that book, so you must know everything.

No, not at all, but "that book" is based of CURRENT Studies, Most of which can be found online. I dnt get why some people are SOOO critical...Truth hurts i guess

I think he was trying to say the same thing I quoted re: "Co-ingestion of substantial amounts of CHO (75-100 g) with creatine doses has been shown to enhance creatine accumulation (Green et. al., 1996a, 1996b) and to assist individuals to reach the creatine muscle threshold of 160 mmol/kg dw" (Burke, et. al., 2006). However, in response to your "The question is: why do you think creatine needs to be taken with sugar when we are already saturated?", the answer is that it does NOT have to be - creatine doesn't even have to be taken with carbohydrates even if one's muscle creatine threshold has NOT been reached, and, like creatine loading, is a personal preference thing really.

~Rosie~

Exactly...

 

[stonhous35]

zactly