First, they’ll point out a bunch of supposed “problems” associated with creatine monohydrate. LEAN: WHICH PHYSIQUE IS BETTER? That’s really all there is to it. There’s generally 3 protocols for taking creatine. Just take your creatine at whatever time of day is most convenient for you, whether it be in the morning, with lunch, pre-workout, post-workout or even before bed. Creatine benefits your program in two main ways…. In this case, taking the creating straight with water (or protein) in conjunction with a meal (to reduce stomach upset) is the protocol to follow. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Definitely if you are very low in creatine stores and perform a loading phase this should help your workouts, but if you are to sustain the benefits that creatine offers, you need to keep those stores up thereafter. If you have any questions feel free to leave them in the comments below and I’ll be happy to help. So, if you're currently taking creatine but are not following a correct formula for use, or if you've never taken it before but have been curious, now might be the perfect time to give it a try. The basic theme any time a “breakthrough” form of creatine is released is always the same…. Some people will maintain on five grams per day, but for most individuals, 2-3 grams each day will be sufficient. For every person you have taking creatine the right way, there are probably two who aren't. No need to load. In addition, mixing your creatine with 30 grams of simple sugar every single day adds up to an extra 840 calories per week. Finally, don't think that creatine is only beneficial for those who are involved in heavy-weight lifting. Do note though that generally carbs are reduced when dieting which will mean the creatine will take longer to be absorbed and may not be absorbed to the same extent as if a high dose of carbs were fed to the individual, but they will still get into the muscle. Mixing creatine with simple sugars may allow for faster absorption, but again, faster absorption doesn’t really give you any advantage. Contrary to popular belief however, this does NOT cause you to appear “soft” or “bloated”, since the water is stored inside of the actual muscle cell and not directly beneath your skin. My simple recommendation is to purchase a 100% creatine monohydrate powder in the form of “Creapure”, and avoid all of these other so-called “advanced” forms that will do nothing more than unnecessarily drain your wallet. The body is incredibly effective at the process of digestion and absorption, and regardless of what you mix your creatine with, it will still eventually find its way to the muscle tissue. Secondly, creatine produces a slight increase in overall muscle fullness by drawing additional water into the muscle cells for a thicker, harder appearance. Secondly, no matter when you take your creatine, it will all eventually be absorbed by the muscles one way or another. ). Although many creatine products will commonly recommend the use of a “creatine loading phase” (where 20 grams total is consumed in divided doses of 5 grams for the first 4-5 days) this is ultimately an unnecessary method. Go to a nutrition store or health food store and select a powder to use. Is a loading phase necessary? And no need to take more than 5 grams daily. Let's try and clear up some of that confusion. So, when is the best time to take creatine? How Much Muscle Can You Gain Naturally, And How Fast? For example, creatine ethyl ester (one of the most popular creatine types available) has been shown through research to increase the likelihood of subcutaneous water retention while also converting to the waste product creatinine at a faster rate than monohydrate…, Buffered creatine (typically sold under the brand name “Kre Alkalyn”) was also debunked in a recent study which showed no additional benefits even at 3x the manufacturer’s recommended dosage…, http://www.jissn.com/content/pdf/1550-2783-9-43.pdf. Finally, keep in mind that it is not recommended you ever go above the 20 gram dose for five days straight for whatever reason as longer-term high doses of creatine will convert to formaldehyde in the urine. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. And then you ingest 3-5 grams a day after that to maintain the elevated creatine stores. The first is to take your creatine pre-workout for the strength increase that it will deliver, and the second is to take your creatine post-workout since that is the time when it will be most highly absorbed. Again, just take 3-5 grams of creatine once per day on a continuous basis. The standard practice has always been to mix creatine with a high sugar drink, such as grape juice, Gatorade or dextrose powder. Juice, tea, coffee, water… it really doesn’t matter and this is just an issue of personal preference. The most well-studied form is creatine monohydrate. Mix your creatine with whatever you want. ATP provides the energy for muscle contractions. Next, dieters are often questioning themselves as to whether or not creatine would be a good idea for them to be using. TRAINING EACH MUSCLE ONCE PER WEEK (EFFECTIVE OR WASTE OF TIME? I’ll be outlining the best form of creatine to use, how much creatine you really need, when to take creatine during the day, and what to mix it with for the best results. Now, that said, there are a few different ways that you can go about incorporating this supplement into your routine. Therefore, vegetarians or those who simply don't like red meat, may want to maintain on that 5 gram number instead. Creatine is used by the body to increase muscular anaerobic endurance and power, which in turn leads to an increase in muscle gain.