Noob question, but is it alright to mix with your protein after your workout?
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CREATINE - Magic or Myth
- Thread starter vader-nator
- Start date
Noob question, but is it alright to mix with your protein after your workout?
MaxBrenner
New member
Have your creatine whenever you want and with whatever you want. Timing of creatine consumption is irrelevant to results or achieving the benefits from it.
Big Mick
"2014 - Kunce of the year"
I believe Creatine can be taken any time.
I just used to eat it and wash down with water, now I generally have some in my daily protein shake.
I don't think it really matter when and how you take it, as long as NOT with acidic say orange or pineapple juice or similar.
I just used to eat it and wash down with water, now I generally have some in my daily protein shake.
I don't think it really matter when and how you take it, as long as NOT with acidic say orange or pineapple juice or similar.
MaxBrenner
New member
Mods, can we get all the creatine threads combined into this thread please?
MaxBrenner
New member
Mate you can do a loading phase of either 20 grams a day for 5 days or 10 grams a day for 10 days. Following either one of those protocols simply take 5 grams daily.
Timing of your creatine intake and how you take it is irrelevant. For ease of convenience etc just take it in your protein shakes
I hope my 1000th post was informative
Timing of your creatine intake and how you take it is irrelevant. For ease of convenience etc just take it in your protein shakes
I hope my 1000th post was informative
walt
DuffProteinMan
Mate you can do a loading phase of either 20 grams a day for 5 days or 10 grams a day for 10 days. Following either one of those protocols simply take 5 grams daily.
Timing of your creatine intake and how you take it is irrelevant. For ease of convenience etc just take it in your protein shakes
I hope my 1000th post was informative
thanks mate.
id say all 1000 posts were informative
MaxBrenner
New member
Joel would disagreethanks mate.
id say all 1000 posts were informative
walt
DuffProteinMan
MaxBrenner
New member
hahaha
Certainly no hate on Joel.
Certainly no hate on Joel.
MaxBrenner
New member
I thought I'd sum up this creatine thread with this post.
Creatine is a nitrogenous organic acid that occurs naturally in animals and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of Adenosine triphosphate (ATP).
Due to the ATP production, creatine would be expected to have an impact on increasing energy production in exercise lasting between 10 seconds and 2 minutes.
Creatine is naturally produced in the human body from amino acids primarily in the kidney and liver (about 1 gram per day). It is transported in the blood for use by muscles. Approximately 95% of the human body's total creatine is located in skeletal muscle.
Creatine is not an essential nutrient, as it is manufactured in the human body from L-arginine, glycine, and L-methionine.
Creatine improves brain function, has a positive effect on strength increase individuals with neuro-muscular disease, as well as increasing LBM and strength in trained healthy individuals.
Creatine causes an increase in certain hormonal regulators/gene expression of muscle tissue (Not anabolic signalling. Meaning no direct effect on protein synthesis). That can leads to an increase in LBM.
Creatine causes intramuscular water retention (which is also one reason why LBM increases) and another reason why strength is increased (as it the water is an essential part to the energy production cycle).
It does not cause the bloat that is normally associated with creatine supplementation. The key point being the excess carbohydrate intake and associated sodium increase is the reasoning behind the 'bloat'.
The negative effect on hydration that is often stated with creatine supplementation is also another myth. Most individuals will often have an inadequate water intake and poor electrolyte balance, that will lead to the cramping and hydration issues that have been blamed on creatine.
Creatine dose is generally done in a loading phase of either 20 grams for 5 days or 10 grams for 10 days. Typically that is then followed by a maintenance phase of 5 grams daily. Over time regardless of what loading phase you choose, if you do choose to load, your muscular creatine saturation levels will be eventually at 100%. Timing of creatine intake/consumption is irrelevant to achieving the benefits from creatine supplementation. Take whenever and however it suits you.
There are many different forms of creatine available on the market today, all of which are the typical creatine monohydrate with a different carrier molecule attached. Creatine Ethyl Ester, Tri Creatine Malate, Creatine Nitrite and the list goes on and on. All those forms of creatine claim to be the 'best' form available and more gains blah blah blah. Well in all studies done on these 'superior' forms of creatine, the have performed no better than (if not worse) creatine monohydrate. They are just another marketing gimmick that is simply trying to reinvent the wheel and offering no further benefit other than 3 times the price!
On a side note creatine can be taken in any form of liquid except Citrus juice/fruit as the conversion to createinine will occur and therefor make the creatine unusable. Createinine is a by-product of creatine breakdown with in the muscle tissue. Createinine will be filtered out by the kidneys and there is little to no re-absorption.
There are about 20% of people who are non responders to creatine supplementation. Why? Well it is not completely known but it would have to be something to do with the mechanisms involved in uptake. It seems responders have have the lowest starting creatine levels, a higher proportion of Type 2 muscle fibres, a larger muscle cross sectional area and a larger amount of LBM. Non-responders had the opposite characteristics.
Amount of benefit? well that is hard to pin point as there are many other intangibles and variables that effect training performance/ability/muscular hypertrophy. You may get an extra ~5% out of your training over time if you are doing EVERYTHING else right.
Final word, Creatine IS NOT a steroid.
http://www.ncbi.nlm.nih.gov/pubmed/12783039
http://www.ncbi.nlm.nih.gov/pubmed/20026378
http://www.ncbi.nlm.nih.gov/pubmed/18048590
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2657025/
http://www.ncbi.nlm.nih.gov/pubmed/14636102
http://www.ncbi.nlm.nih.gov/pubmed/12131259
http://www.ncbi.nlm.nih.gov/pubmed/17685691
http://www.ncbi.nlm.nih.gov/pubmed/10731009
http://www.ncbi.nlm.nih.gov/pubmed/21512399
http://www.ncbi.nlm.nih.gov/pubmed/15320650
http://www.ncbi.nlm.nih.gov/pubmed/19228401
Creatine is a nitrogenous organic acid that occurs naturally in animals and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of Adenosine triphosphate (ATP).
Due to the ATP production, creatine would be expected to have an impact on increasing energy production in exercise lasting between 10 seconds and 2 minutes.
Creatine is naturally produced in the human body from amino acids primarily in the kidney and liver (about 1 gram per day). It is transported in the blood for use by muscles. Approximately 95% of the human body's total creatine is located in skeletal muscle.
Creatine is not an essential nutrient, as it is manufactured in the human body from L-arginine, glycine, and L-methionine.
Creatine improves brain function, has a positive effect on strength increase individuals with neuro-muscular disease, as well as increasing LBM and strength in trained healthy individuals.
Creatine causes an increase in certain hormonal regulators/gene expression of muscle tissue (Not anabolic signalling. Meaning no direct effect on protein synthesis). That can leads to an increase in LBM.
Creatine causes intramuscular water retention (which is also one reason why LBM increases) and another reason why strength is increased (as it the water is an essential part to the energy production cycle).
It does not cause the bloat that is normally associated with creatine supplementation. The key point being the excess carbohydrate intake and associated sodium increase is the reasoning behind the 'bloat'.
The negative effect on hydration that is often stated with creatine supplementation is also another myth. Most individuals will often have an inadequate water intake and poor electrolyte balance, that will lead to the cramping and hydration issues that have been blamed on creatine.
Creatine dose is generally done in a loading phase of either 20 grams for 5 days or 10 grams for 10 days. Typically that is then followed by a maintenance phase of 5 grams daily. Over time regardless of what loading phase you choose, if you do choose to load, your muscular creatine saturation levels will be eventually at 100%. Timing of creatine intake/consumption is irrelevant to achieving the benefits from creatine supplementation. Take whenever and however it suits you.
There are many different forms of creatine available on the market today, all of which are the typical creatine monohydrate with a different carrier molecule attached. Creatine Ethyl Ester, Tri Creatine Malate, Creatine Nitrite and the list goes on and on. All those forms of creatine claim to be the 'best' form available and more gains blah blah blah. Well in all studies done on these 'superior' forms of creatine, the have performed no better than (if not worse) creatine monohydrate. They are just another marketing gimmick that is simply trying to reinvent the wheel and offering no further benefit other than 3 times the price!
On a side note creatine can be taken in any form of liquid except Citrus juice/fruit as the conversion to createinine will occur and therefor make the creatine unusable. Createinine is a by-product of creatine breakdown with in the muscle tissue. Createinine will be filtered out by the kidneys and there is little to no re-absorption.
There are about 20% of people who are non responders to creatine supplementation. Why? Well it is not completely known but it would have to be something to do with the mechanisms involved in uptake. It seems responders have have the lowest starting creatine levels, a higher proportion of Type 2 muscle fibres, a larger muscle cross sectional area and a larger amount of LBM. Non-responders had the opposite characteristics.
Amount of benefit? well that is hard to pin point as there are many other intangibles and variables that effect training performance/ability/muscular hypertrophy. You may get an extra ~5% out of your training over time if you are doing EVERYTHING else right.
Final word, Creatine IS NOT a steroid.
http://www.ncbi.nlm.nih.gov/pubmed/12783039
http://www.ncbi.nlm.nih.gov/pubmed/20026378
http://www.ncbi.nlm.nih.gov/pubmed/18048590
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2657025/
http://www.ncbi.nlm.nih.gov/pubmed/14636102
http://www.ncbi.nlm.nih.gov/pubmed/12131259
http://www.ncbi.nlm.nih.gov/pubmed/17685691
http://www.ncbi.nlm.nih.gov/pubmed/10731009
http://www.ncbi.nlm.nih.gov/pubmed/21512399
http://www.ncbi.nlm.nih.gov/pubmed/15320650
http://www.ncbi.nlm.nih.gov/pubmed/19228401
Last edited:
Shrek
Fucked up Kunce
Good idea
nobullsupplements
Site Advertiser
How do you take your creatine?
Today, I was asked a few questions just in relation to taking creatine monohydrate.
1. What do you take creatine with that will allow it to mix complete?
2. Is it okay to take 20 grams at once?
3. How long until you know you are part of the population that does not respond to creatine?
Since creatine is a supplement backed with plenty of studies, and taken by many, I assume many forum members here supplement with creatine. From your experience, how would you answer the above questions?
My findings in relation to the above,
1. Some recommend grape juice, suggesting the sugars release insulin necessary to transport creatine into muscle fibers. If this is the case, you could take creatine with dextrose. Personally, I take it with the preworkout shake.
2. On our website, we note several studies where subjects took creatine at 20g-25g/day. However, 'loading' at such amounts is something taken over a short period. We recommend 3g-10g a day.
3. Tough question. Supplements in general do not make up the whole picture of what it takes to make significant progress in achieving your goals - success comes at a combination of strict diet, exercise and rest. If you've noticed gains or improvement, it is impossible to attribute it down to that supplement you took over that period of time. I take supplements because they have a purpose backed by scientific study.
Today, I was asked a few questions just in relation to taking creatine monohydrate.
1. What do you take creatine with that will allow it to mix complete?
2. Is it okay to take 20 grams at once?
3. How long until you know you are part of the population that does not respond to creatine?
Since creatine is a supplement backed with plenty of studies, and taken by many, I assume many forum members here supplement with creatine. From your experience, how would you answer the above questions?
My findings in relation to the above,
1. Some recommend grape juice, suggesting the sugars release insulin necessary to transport creatine into muscle fibers. If this is the case, you could take creatine with dextrose. Personally, I take it with the preworkout shake.
2. On our website, we note several studies where subjects took creatine at 20g-25g/day. However, 'loading' at such amounts is something taken over a short period. We recommend 3g-10g a day.
3. Tough question. Supplements in general do not make up the whole picture of what it takes to make significant progress in achieving your goals - success comes at a combination of strict diet, exercise and rest. If you've noticed gains or improvement, it is impossible to attribute it down to that supplement you took over that period of time. I take supplements because they have a purpose backed by scientific study.
I know most people like to buy their creatine 100% pure form but so far i haven't found anything that will mix with it at all to the point that it doesnt taste like ur drinking chalk.
Any chance of no bull doing a creatine with additive to increase solubility + taste that we can trust for high creatine concentration or an additive people can add to their own so they know they are still getting the pure stuff? I reckon it would sell well.
I'l try answer your questions:
1) I found grapefruit juice to work the best as its strong taste helps mask the creatine. Powerade has worked to some degree but not as well as grapefruit juice.
2) 20g taken over 2/3 helpings in 1 day would be fine as a loading dose but i wouldnt take it in that quantity for the full cycle.
3) not sure..
Any chance of no bull doing a creatine with additive to increase solubility + taste that we can trust for high creatine concentration or an additive people can add to their own so they know they are still getting the pure stuff? I reckon it would sell well.
I'l try answer your questions:
1) I found grapefruit juice to work the best as its strong taste helps mask the creatine. Powerade has worked to some degree but not as well as grapefruit juice.
2) 20g taken over 2/3 helpings in 1 day would be fine as a loading dose but i wouldnt take it in that quantity for the full cycle.
3) not sure..
Big Mick
"2014 - Kunce of the year"
Pure Creatine should be tasteless, if it has taste it's not really pure.
I just have 5 gram a day, and since it tastes like nothing I just eat it with a spoon, and wash down with water.
Occasionally will add it to my shake, again can't be tasted, so does not really matter
I just have 5 gram a day, and since it tastes like nothing I just eat it with a spoon, and wash down with water.
Occasionally will add it to my shake, again can't be tasted, so does not really matter
davidb0312
New member
I'm with Big Mick, my Creatine from BN has little to no tastes, i throw it in anything, bcaas, protein shake (water or milk) and doesnt effect the tastes at all and in regards to dissolving....what are you all on about? It dissolves easily.......