{creatine}

yazf909 · 01-27-2007, 09:46 PM

EDIT: i usually like to eat wait an hour take my creatine 5g and gatorade mix, wait 20 min workout(30-40 minutes intense) then right after i drink my whey shake, hour or hour and a half after that i eat, this is usually done at night. with all that info on the stuff i take pre and post can some one ADJUST when i should take so and so, or let me know if its fine, im happy with the results but i wanna have maximum results from creatine.

**Ikaika** · 01-28-2007, 01:40 AM

You should be consuming your creatine and simple carbs POST workout, not pre. Ideally things would look like this:

0:00 - Eat a meal of protein and complex carbs

1:00 - Optional whey protein shake

2:00 - Lift

2:30/2:40 - Consume 5g creatine immediately, sip on your 50g protein/75-100g simple carb shake so that you finish it in about half an hour.

3:00 - be done with your shake

4:00 - eat a meal of protein and complex carbs with little fat

That should help with creatine absorption as well as giving your body some carbs to spike your insulin post-workout to get you growing again.

**romanaz** · 01-28-2007, 07:33 PM

creatine can be taken pre or post workout. I alternate it, some weeks pre, some post and sometimes I split it. No difference honestly. And I haven't seen any research stating that pre isn't effective.

**Ikaika** · 01-29-2007, 01:45 AM

Quote:

Originally Posted by romanaz

creatine can be taken pre or post workout. I alternate it, some weeks pre, some post and sometimes I split it. No difference honestly. And I haven't seen any research stating that pre isn't effective.

The reason you should be taking it post-workout is because that is the time at which the simple carbs serve a dual role: increasing creatine absorption as well as getting your insulin back up so you can start growing again. Simple carbs pre-workout are not needed.

**romanaz** · 01-29-2007, 04:22 AM

Quote:

Originally Posted by Ikaika

The reason you should be taking it post-workout is because that is the time at which the simple carbs serve a dual role: increasing creatine absorption as well as getting your insulin back up so you can start growing again. Simple carbs pre-workout are not needed.

very true. But what if he is taking CEE and doesn't need carbs with it?

**Ikaika** · 01-29-2007, 04:24 AM

if he's taking CEE why is he taking 5g?

**romanaz** · 01-29-2007, 05:07 AM

Quote:

Originally Posted by Ikaika

if he's taking CEE why is he taking 5g?

I'm not saying he is, but saying WHAT if he is.

**Ikaika** · 01-29-2007, 12:17 PM

Quote:

Originally Posted by romanaz

I'm not saying he is, but saying WHAT if he is.

I think he's done enough research to know that he doesn't need to take simple carbs with CEE.

yazf909 · 01-29-2007, 11:48 PM

Quote:

Originally Posted by Ikaika

You should be consuming your creatine and simple carbs POST workout, not pre. Ideally things would look like this:

0:00 - Eat a meal of protein and complex carbs

1:00 - Optional whey protein shake

2:00 - Lift

2:30/2:40 - Consume 5g creatine immediately, sip on your 50g protein/75-100g simple carb shake so that you finish it in about half an hour.

3:00 - be done with your shake

4:00 - eat a meal of protein and complex carbs with little fat

That should help with creatine absorption as well as giving your body some carbs to spike your insulin post-workout to get you growing again.

only supplement im taking pre and post is my whey shake, and i mix my 5gs with about 40-50 grams of gatorade powder(for my insulin spike). so after i lift i should drink my creatine and gatorade powder then drink whey shake? how good or bad is taking creatine while working out?

yazf909 · 01-29-2007, 11:58 PM

im gonna buy some maltodextrin as soon as i finish these 2 buckets of gatorade powder so that i can just mix my whey creatine and dextrose, but for now i got ons rockyroad flavor whey, primaforce mono creatine, 1 glacier freeze, 1 lemon lime flavored gatorade mix. Id add fish oil pills but i take those with food. by the way i like the results of mono but i want to take cee after, do i need a insulin spike for cee?

**Ikaika** · 01-30-2007, 12:55 AM

While CEE doesn't require an insulin spike to be absorbed, you still should be taking in some form of post-workout carbs...whether they are dextrose/maltodextrin or oats is up to you.

The easiest way I've found to get your creatine in fast while still being able to sip on your shake is to just put 5g creatine in your mouth and wash it down with some of your carb/protein shake. If you get vanilla protein you can mix it with any flavor of Gatorade and it tastes great...I mix my Gatorade with ON Vanilla and it is phenomenal.

yazf909 · 01-30-2007, 11:25 PM

rocky road mixed with lemon lime doesnt sound to appealing to me, so if i bought a bag of pure dextrose mixed 50g dextrose, with 5g mono, and 1-2 scoop of whey it works the best?

01-27-2007, 09:46 PM	#1
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	{creatine} EDIT: i usually like to eat wait an hour take my creatine 5g and gatorade mix, wait 20 min workout(30-40 minutes intense) then right after i drink my whey shake, hour or hour and a half after that i eat, this is usually done at night. with all that info on the stuff i take pre and post can some one ADJUST when i should take so and so, or let me know if its fine, im happy with the results but i wanna have maximum results from creatine.

01-28-2007, 01:40 AM	#2
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,771 Recipes: 0 Rep Power: 216	You should be consuming your creatine and simple carbs POST workout, not pre. Ideally things would look like this: 0:00 - Eat a meal of protein and complex carbs 1:00 - Optional whey protein shake 2:00 - Lift 2:30/2:40 - Consume 5g creatine immediately, sip on your 50g protein/75-100g simple carb shake so that you finish it in about half an hour. 3:00 - be done with your shake 4:00 - eat a meal of protein and complex carbs with little fat That should help with creatine absorption as well as giving your body some carbs to spike your insulin post-workout to get you growing again. __________________ No supplement can make up for the lack of a strong work ethic.

01-29-2007, 04:24 AM	#6
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,771 Recipes: 0 Rep Power: 216	if he's taking CEE why is he taking 5g? __________________ No supplement can make up for the lack of a strong work ethic.

01-30-2007, 12:55 AM	#11
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,771 Recipes: 0 Rep Power: 216	While CEE doesn't require an insulin spike to be absorbed, you still should be taking in some form of post-workout carbs...whether they are dextrose/maltodextrin or oats is up to you. The easiest way I've found to get your creatine in fast while still being able to sip on your shake is to just put 5g creatine in your mouth and wash it down with some of your carb/protein shake. If you get vanilla protein you can mix it with any flavor of Gatorade and it tastes great...I mix my Gatorade with ON Vanilla and it is phenomenal. __________________ No supplement can make up for the lack of a strong work ethic.

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01-29-2007, 11:58 PM	#10
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	im gonna buy some maltodextrin as soon as i finish these 2 buckets of gatorade powder so that i can just mix my whey creatine and dextrose, but for now i got ons rockyroad flavor whey, primaforce mono creatine, 1 glacier freeze, 1 lemon lime flavored gatorade mix. Id add fish oil pills but i take those with food. by the way i like the results of mono but i want to take cee after, do i need a insulin spike for cee?

01-30-2007, 11:25 PM	#12
yazf909 Pro Stature Join Date: Sep 2006 Posts: 340 Recipes: 0 Rep Power: 7	rocky road mixed with lemon lime doesnt sound to appealing to me, so if i bought a bag of pure dextrose mixed 50g dextrose, with 5g mono, and 1-2 scoop of whey it works the best?