Creatine = I NEED HELP PLEASE

SouthernCountryGirl

Good morning! I need help please. The following is a copy of the directions on my bottle of creatine and they are as clear as mud to me. Take 1 serving (3 caplets) two times per day. On days when you work out, take 2 servings immediately after your workout. On days you do not work out, take 2 servings in the morning. Consume 10 glasses of water daily to enhance creatine absorption and for general good health.

So do I take the 1 servings 2x's a day AND 2 servings immediately after my gym workout? I have a grasp on the 'days you do not work out' portion lol; kind of easy take 2 servings drink lots of water, no problem.

It's my workout days I'm not sure of what to do. Can someone please help me?

I prefer the pills but am now rethinking that lmao, considering how many I may have to take. And these things are horse pills!

Sean_The_IT_Guy

The cheapest and, in my opinion, best way to take creatine is Monohydrate crystals. It's been on the market for a dog's age, so it's cheap as all get out compared to the new fangled mechanisms. Walmart, GNC, or any supplement shop has it. Be on the look out for "100% Pure Creatine Monohydrate" with no sugar or fillers added. If you want it, you can add sugar yourself for pennies, no need to pay supplement shop prices.

If you are looking to jumpstart the effects creatine has for you (water retention, reduced muscle soreness, marginal increase in ability to pound out that last heavy rep) then you can do the "loading phase" as will be detailed on the tub. Usually this is 2 or so 5g (1tsp) doses spread out over the day, and then after 1 or 2 weeks loading, you switch to 1tsp daily, iirc. You can mix this into a recovery drink, or take it in water in the morning, or however you want to get it into you.

The time you take it doesn't REALLY make that much difference, if you're not taking other things with it. There is some work that shows taking it with a sugar rich drink (either mixed with dextrose in water, or in a bottle of gatorade or whatnot) will cause it to be absorbed more quickly, due to some science about an insulin spike.

When I was on it, I would take one dose after breakfast and another dose in the evening when loading, then would take it with breakfast during the normal phase.

Creatine doesn't really care when you take it. You are trying to saturate your muscle cells with it, and keep them saturated. Taking it in the morning gives it time to work its way through your system into your cells. Taking it right after a workout would also give you time before your next workout to get saturated.

I suspect that if you asked a science guy (not a gym bro) then the BEST method would be to space out your dosage, whatever it is, over 2 - 3 applications a day. Like, take some in the morning, and some right after your workout.

Keep in mind that you can't really OD on creatine, given you have healthy kidneys and drink enough water. The excess leaves in your pee. Although, too much creatine can give you cramps and.. toilet troubles.. if you start in on it too fast. This never effected me, thankfully, but I have heard of it from colleagues.

SouthernCountryGirl

thank you!! you helped me a lot, i really appreciate it