Creatine

RickyBlobby

RickyBlobby

Well-known member
Does it matter what part of the day you supplement with creatine? What is your routine (time of day and dosage)
 
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After 4 weeks, the men in the after-workout creatine group gained TWICE as much lean body mass as the pre-workout creatine group. The after-workout group also lost about 2.2 pounds more fat than the pre-workout group, in addition to being able to bench a couple of pounds more than the pre-workout group.
 
jameschoi said:
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After 4 weeks, the men in the after-workout creatine group gained TWICE as much lean body mass as the pre-workout creatine group. The after-workout group also lost about 2.2 pounds more fat than the pre-workout group, in addition to being able to bench a couple of pounds more than the pre-workout group.
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based on 2 groups of 9 and 10 people. 1 individual could skew the results in either direction.
 
Years ago when the supp industry was much smaller my pre-workout was caffeine, wait until it kicked in and take a pee. Then half a bottle of Gatorade with Ribose and Creatine, then mix the rest of the Gatorade into my workout water.
This stopped the salts being excreted by the caffeine and gave enough sugar to help the creatine absorb.

With this routine I could get approx 2 more reps per set and lowered the chance of puking mid workout a lot.
 
Pre and post would be the two most beneficial times to take it. Pre for muscle atp, post for recovery. I don’t use it personally; it’s never made a difference for me.
 
cody199477 said:
During with my carbs drink. I use 10 grams. Body can utilize more creatine if your on gear.
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When exactly is your carbs drink consumed? Pre? Post? This will be paired with 50-100mg anavar. 10-15G a day
 
RickyBlobby said:
When exactly is your carbs drink consumed? Pre? Post? This will be paired with 50-100mg anavar. 10-15G a day
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I start sipping it after my first exercise which is always a compound lift, usually performed heavy weight with high intensity. I’ll finish it only my last exercise. Have read that drinking carbs during exercising helps keeps cortisol level down(not sure how accurate this was). I use Gatorade powder with some bcaas and the creatine(mono). Since using it i can tell it helps keeps my pump going for the whole workout (and obviously energy)
 
BloodManor said:
Any info on this? Never heard that before
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Looked it up over a year ago so can’t remember anything specific but do believe there a quite a few of studies that prove it. Remeber some saying that the body can utilize between 20-25grams of creatine a day on gear compared to the 5 grams if not. I just go with around 10gs. Since this was brought up I’ll look into more soon.
 
I know Anavar stands out as one steroid that allows for much better creatine utilization than natty
 
I used to take Creapure post workout after my first two weeks of loading before and after gym. I drank it with grape juice... something about absorption and insulin forgot exactly why... learned that from the HodgeTwins lol.
 
Yeah I think if you take with something sweet it spikes insulin which shuttles the creatine into the muscle cells more efficiently
 
RickyBlobby said:
Yeah I think if you take with something sweet it spikes insulin which shuttles the creatine into the muscle cells more efficiently
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Yea I was told this when I first started working out by a bodybuilder, drink it with some sugar. He said he would slam his protein shake then take his creatine with a soda. Not too sure how credible the guy was looking back at it, especially since he said a soda.
Also I find no need to load creatine, especially on gear just take like 15 grams for a couple days and your g2g
 
RickyBlobby said:
Yeah I think if you take with something sweet it spikes insulin which shuttles the creatine into the muscle cells more efficiently
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I'm not sure how long it remains in the blood stream but it is stored but insulin. Glutamine will spike insulin also so could be used instead of sugar.
 
RickyBlobby said:
Yeah I think if you take with something sweet it spikes insulin which shuttles the creatine into the muscle cells more efficiently
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Think it's a myth, I remember that to but I also remember later they found a low fat protein source like whey had the same effect, il stick to snorting mine
 
Yeah, when I first started lifting it was all about the post workout 30 minute window and taking your creatine in apple juice.
 
RickyBlobby said:
Does it matter what part of the day you supplement with creatine? What is your routine (time of day and dosage)
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Considering I'm on Test and anadrol...and blast and cruise..I'm 44, taking creatine would be like throwing sand on the beach..no point
 
Smont said:
Think it's a myth, I remember that to but I also remember later they found a low fat protein source like whey had the same effect, il stick to snorting mine
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It's about the insulin not how you get the insulin.
 
swimfan65 said:
Considering I'm on Test and anadrol...and blast and cruise..I'm 44, taking creatine would be like throwing sand on the beach..no point
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On gear I could get 8 reps instead of 6 at the same weight with creatine, but a lot of people don't respond to it also.
 
swimfan65 said:
Considering I'm on Test and anadrol...and blast and cruise..I'm 44, taking creatine would be like throwing sand on the beach..no point
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I’m in the same boat but creatine is utilized more efficient on gear and can absorb more as well. Plus it’s so cheap
 
Newth said:
On gear I could get 8 reps instead of 6 at the same weight with creatine, but a lot of people don't respond to it also.
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Actually it’s a very little percent of people who don’t respond to it. Most people who claim that probably aren’t drinking enough water to allow it to work
 
cody199477 said:
Actually it’s a very little percent of people who don’t respond to it. Most people who claim that probably aren’t drinking enough water to allow it to work
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I get that with the insulin thing, it won't work unless I time it right.
 
Post work out is ideal, if you're on anabolics this doesn't really matter as much, but still take it with simple carbs or anything insulinogenic. Also, take it with sodium, a couple pickles and an extra liter or half liter of water with a high carb post work out meal work well.
 
cody199477 said:
Honestly it’s going to work regardless, just will be more effecticient with carbs after a workout
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I would be willing to put money on that if run long enough but the biggest problem is the amount you can stomach. Efficiency is where it's at.
My experience was figuring it out for myself with very limited information.
So I tried to work it out as a pre-workout for ATP...
Bodybuilders used Creatine!...(if memory serves correct)
Cycling used Co-Q10...and
Swimming used D-Ribose.

So D-Ribose was debunked as far as I am aware due to it being a main building block of the ATP backbone and not really needed due to recycling(aka natty usage) in turn not helping the release of phosphates for what ATP(and creatine usage is known for) is known for, as in anaerobic energy release.
If I'm getting it correctly then creatine and Co-Q10 help the whole anaerobic energy and release thing.
Life caught up with me before I finished working it out but it didn't take log to work out creatine has a few uses, one of which was helping to gain size on-cycle due to added load.

Edit: This was the early 2000s.
 
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Newth said:
I would be willing to put money on that if run long enough but the biggest problem is the amount you can stomach. Efficiency is where it's at.
My experience was figuring it out for myself with very limited information.
So I tried to work it out as a pre-workout for ATP...
Bodybuilders used Creatine!...(if memory serves correct)
Cycling used Co-Q10...and
Swimming used D-Ribose.

So D-Ribose was debunked as far as I am aware due to it being a main building block of the ATP backbone and not really needed due to recycling(aka natty usage) in turn not helping the release of phosphates for what ATP(and creatine usage is known for) is known for, as in anaerobic energy release.
If I'm getting it correctly then creatine and Co-Q10 help the whole anaerobic energy and release thing.
Life caught up with me before I finished working it out but it didn't take log to work out creatine has a few uses, one of which was helping to gain size on-cycle due to added load.
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All I can say is when I was natural, it didn’t matter if I did the loading phase, it always took 2 weeks to take effect. On gear definitely a lot less. Besides that can’t really comment didn’t pay enough attention in biology or chemistry to have retained anything useful
 
cody199477 said:
All I can say is when I was natural, it didn’t matter if I did the loading phase, it always took 2 weeks to take effect. On gear definitely a lot less. Besides that can’t really comment didn’t pay enough attention in biology or chemistry to have retained anything useful
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It's definitely worth learning and playing with over time natty or not I think.
 
RickyBlobby said:
Does it matter what part of the day you supplement with creatine? What is your routine (time of day and dosage)
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Doesn't matter, but there are some studies that show pre or post might be better. Just take it consistently. 3-5 grams per day, once you are saturated, 3 grams is all you need.

I also prefer IntraMax, Ergonine, or Finish Line since they have other ingredients that work with the creatine to aid with performance, recovery, and hydration.
 
AntM1564 said:
Doesn't matter, but there are some studies that show pre or post might be better. Just take it consistently. 3-5 grams per day, once you are saturated, 3 grams is all you need.

I also prefer IntraMax, Ergonine, or Finish Line since they have other ingredients that work with the creatine to aid with performance, recovery, and hydration.
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Your body can utilize a lot more than 3grams if your on gear
 
Pinggolfee96 said:
your body also produces creatine and gets it from food. so 3 grams supplemented will prob be sufficient, but 5 is recommended
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For a person who is natural 3-5 grams is fine but like I said a person on gear can utilize 10-20 grams. I’ve even read you can use upward of 25grams but since I cannot remeber the source who stated it I won’t say it was credible
 
I was curious when I read that... how much MORE can your body absorb on gear? Could I just double my glucosamine and MSM supplements if that’s the case??
 
AntM1564 said:
Do you have a study?
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Not sure if you're familiar with Spurfy, he supposedly has a degree in pharmacology and toxicology and he recommends 30 grams a day when running anavar. Anavar supposedly has some super synergy with creatine.
 
5 g daily , around the same time everyday . Saturation is what matters and timing helps so consistent timing is good . If you go to the gym the same time everyday there’s been some evidence that splitting the does pre and then post has some Benefit but for the most part 5 g daily same time
 
RickyBlobby said:
Not sure if you're familiar with Spurfy, he supposedly has a degree in pharmacology and toxicology and he recommends 30 grams a day when running anavar. Anavar supposedly has some super synergy with creatine.
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This is super common with pros . There’s actually a YouTube video of a bunch of people making fun of an IFBB coach recommending 30g... but little do they know lol . A lot of truth to it when cycling.
 
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