Is it better to take recommended dosage (3-5g/day) all at once or spread throughout day rather uniformly? Either way of taking it, I would take some or all post-exercise and in the mornings of my off days. I think in the report it didn’t address this directly. In addition, I got conflicting advice for usage from two creatine products (Life Extensions Micronized Creatine Powder vs. GNC Creatine Monohydrate).
FYI: I guess including fat and protein with creatine would cause slower absorbtion, so I am leaning towards taking it all at once.
Thanks for your time on clarifying this issue for me.
Oh I’ve done it both ways.
I took it partially before my workouts and then after.
I took it all before.
I took it all after.
Didn’t make any difference to me. As long as I had creatine and had excess, I was strong, felt good and my workouts were better.
I noticed absolutely no difference taking it in segments, pre/post workouts.
At this time I take it 30 minutes before my workout. I’m using a product called V12 which is a creatine transport.
Now as far as conflicting advice from 2 different products. Go with the product recommendations. There really seems to be no perfect or right way to do this.
As I said, done both. I noticed the benefits of creatine period but didn’t see any better performance from taking it before/after or mixing it up.
I didn’t recover faster. I didn’t feel better. Just nothing.
So to me, it doesn’t matter.
But of course, there’s this viewpoint from AST…
Don’t pay attention to the product plugs. You can adapt what they are saying to any creatine product.
However, they really get into the science of creatine. Maybe too much?
If it’s all too confusing, just take the recommended dosage, once per day… and see if you like the results.
Then if you like creatine and it’s working you can get all funky with all these various methods that people preach.
Don’t get too caught up into the science. It works. It’s got a lot of research behind it and while there are about 30% of people that don’t respond, if you do, you will know.
I’d just start taking it via the recommended instructions per the product.
Then cycle off it about 8 weeks.
Then read these articles and see if you can adapt it into what you are doing. You might notice better results. You might notice nothing at all.
Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding