Just wonderin'

How do you take Creatine,

do you take it with a spoon?

I mean, how much, when, where, why?

Just wonderin'

with one of those mini scoops that weigh about 3.5g of creatine.

I just throw about 1/3 of a scoop at a time in all my shakes (breakfast, pre bed) and a little more with my pre and post supplements. I dont bother being accurate as its cheap as chips.

Im not sure this offers any advantage over one larger daily dosage tbh. Theres too many other factors at work for me to say if i think this is the case or not!

Rab wrote:with one of those mini scoops that weigh about 3.5g of creatine.

I just throw about 1/3 of a scoop at a time in all my shakes (breakfast, pre bed) and a little more with my pre and post supplements. I dont bother being accurate as its cheap as chips.

Im not sure this offers any advantage over one larger daily dosage tbh. Theres too many other factors at work for me to say if i think this is the case or not!

So you take it both pre and post WO?

Part of the reason I am asking this is because:

The normal protocol is based on the research that has been around for ages, - which unfortunately has not been updated as of yet.

I have been reading some research, and contacted a researcher who I believe in the coming years will be publishing a new method of taking creatine that will blow all other methods of creatine intake out of the water.

Just been reading the research, sounds impressive.

Id be honest and say...Post Work Out and before bed.

I tried before workout and got limited difference as I firmly beleive it takes a while to get into the respective cells. In terms of Insulin spike, you need as little as 6-12g of carbs (simple or medium) thats it.

I must admit I've become lazy with my supplement taking over the past months, creatine especially. Though I do try to take it with carbs and whey in plenty of water and usually with some salts... but as I said I did get lazy.

Partly because I'm not so sure wether or not it makes any difference. As long as I take creatine the results are about the same.

Bison wrote:I must admit I've become lazy with my supplement taking over the past months, creatine especially. Though I do try to take it with carbs and whey in plenty of water and usually with some salts... but as I said I did get lazy.

Partly because I'm not so sure wether or not it makes any difference. As long as I take creatine the results are about the same.

Im with you as well mate.....i now take alot of my supps either in the morning, in the post workout or before bed....depending on which i remember and it hasnt made sod all difference. Another industry scam to get us to buy more id say lol.

Yes....tell us you swine.

I only take about 2g pre workout and 3g post, with a little more first and last thing just for good measure

Rab wrote:Yes....tell us you swine.

I only take about 2g pre workout and 3g post, with a little more first and last thing just for good measure

lol..i think satuartion in one sitting for creatine was 4-5 gms wasnt it?..anything more will get pee'd out...thats if memory serves me right

kp1512 wrote:

Rab wrote:Yes....tell us you swine.

I only take about 2g pre workout and 3g post, with a little more first and last thing just for good measure

lol..i think satuartion in one sitting for creatine was 4-5 gms wasnt it?..anything more will get pee'd out...thats if memory serves me right

Aye, 5g is it not? I take about 7g on workout days and 3g on non workout days. I dont mind if im pissing a little of it out, unless this is another thing that's killing me!

Rab wrote:

kp1512 wrote:

Rab wrote:Yes....tell us you swine.

I only take about 2g pre workout and 3g post, with a little more first and last thing just for good measure

lol..i think satuartion in one sitting for creatine was 4-5 gms wasnt it?..anything more will get pee'd out...thats if memory serves me right

Aye, 5g is it not? I take about 7g on workout days and 3g on non workout days. I dont mind if im pissing a little of it out, unless this is another thing that's killing me!

hmm not really but there is EVER SO MINIMAL processing going on in the renal area fo get rid of it..but nothing to worry about unless your downing 100g a day!

i think you are right, saturation point is about the 5g mark, unsure of whether your liver can cleave off the mono at bigger dosages.

once read something by duchaine saying peanut butter causes a massive insulin spike for low carbers to shuttle creatine- you dont swallow it, just buccal administration

julesm wrote:i think you are right, saturation point is about the 5g mark, unsure of whether your liver can cleave off the mono at bigger dosages.

once read something by duchaine saying peanut butter causes a massive insulin spike for low carbers to shuttle creatine- you dont swallow it, just buccal administration

like bukkake?

I think I noticed the benefits of creatine more when I used to take it pre-workout.

My pre-workout used to be a lot different back then, I used to eat about 45 minutes prior, i'd have a banana and some kind of protein.

These days I just take it with breakfast because it's the best time for me.

Interesting Wardie

I do find the whole creatine thing interesting in that the non responders, the ones that work only with creapure, or with CEE.....its unexplanable to far why this is...

you have had too much internet time today KP- and it is blatantly obvious what you have been looking at

never understood the huge disparities in responders and non responders with creatine usage-

I take about 5-6g pre and post workout(10-12g total). Dont really notice the difference anymore though tbh. First couple of times i took it(many moons ago)i got massive pumps on it,but dont really notice anything like that now.

Jake The Muss wrote:I take about 5-6g pre and post workout(10-12g total). Dont really notice the difference anymore though tbh. First couple of times i took it(many moons ago)i got massive pumps on it,but dont really notice anything like that now.

Id agree....I like keep creatine and OKG now to 3-4 weeks max...any more and im wasting money! its just a little con from supps outfits to make us stay on 6-8 weeks rubbish

kp1512 wrote:

Jake The Muss wrote:I take about 5-6g pre and post workout(10-12g total). Dont really notice the difference anymore though tbh. First couple of times i took it(many moons ago)i got massive pumps on it,but dont really notice anything like that now.

Id agree....I like keep creatine and OKG now to 3-4 weeks max...any more and im wasting money! its just a little con from supps outfits to make us stay on 6-8 weeks rubbish

I'm currently only using whey and glutamine,having a break from everything else for about 4 weeks then i will order some BSD creatine and give it another crack.

kp1512 wrote:like bukkake?

As I said earlier... simonm is definately rubbing off on you mate!

kp1512 wrote:

Jake The Muss wrote:I take about 5-6g pre and post workout(10-12g total). Dont really notice the difference anymore though tbh. First couple of times i took it(many moons ago)i got massive pumps on it,but dont really notice anything like that now.

Id agree....I like keep creatine and OKG now to 3-4 weeks max...any more and im wasting money! its just a little con from supps outfits to make us stay on 6-8 weeks rubbish

Definately agree on the OKG, 3-4 weeks max and that's your lot!

Interesting you think that about the creatine aswell... I tend to stay on it for longer, usually 8-12 weeks.

again referring to 10yr old research- it was suggested that you should only do the loading dosing, then come off and repeat

lol its you lot! bad influence! i was innocent before i met you lot!

Yeh 4 weeks max on creapure as well..or whatever variant you want

whoa,

Well there are a few authors who have published recent articles,

including Candow & Chilibeck, who's recent symposium suggests taking creatine before and after each workout.



In accordance with the other article I posted about Homocysteine which increases during de novo synthesis in un-supplemented individuals, Brosnan, edison, da silva 2007 have an intriguing article stating the relevant roles of creatine in health & disease in "New insights into creatine function & synthesis"

IN "Increased IGF mRNA in Human Skeletal Muscle after Creatine Supplementation" by Deldique
there in particular are insights into creatine supplementation as it could act to stimulate
muscle growth, but not by a rapidly responding control system as observed after exercise plus feeding, but rather by
a late-response enhancement of the anabolic status of the cell involving IGF.
& in particular:
Hameed et al 2002 found that IGF is increased by 40% simply from similar protocol.

Basically they found that p70s6k does not get phosphorylated (like the myostatin idea).

So in summary, from my dis-connected readings, creatine does not exert its effects immediately but rather does so over time, and enhances key growth factors when taken proximate to exercise. However, as most may know creatine receptors are down-regulated with constant use. While creatine saturation is enhanced with a carb source. Hmm...

so by that....we could also have a basis to do EOD crea+simple carb drink PWO....that would surely yield the same results...

Interesting stuff fella's...

So what's the plan? 4 weeks on, 4 weeks off??