when the best time to take creatine

[dlink]

after the loading process of creatine, i am going to take one time a day of creatine, but is it better to take it after workout or before. Bec i am also taking 5 mg of m1t before working out.

[jynx]

5 g in the morning when you wake up EVERY DAY

Another 5 g post workout

[Protein Sheikh]

Remember to load (saturate) your body for approx. 5-7 days for optimal performance. Ususally after the loading phase is complete, you should maintain a 10-15gram balance throughout the day for 2 weeks or so. Taking 5gm when you rise in the morning (drink with simple carbs -- juice---this will help spike the insulin hormone that will transport the creatine molecules to your muscles) and take 5gm after training, and before you go to bed. Make sure for each dose, you drink at least 500ml or water, as creatine will dehydrate you and cause some serious health risks. Remember, when you take creatine in the morning, drink lots and lots of water...the more water you have, the stronger you will become!

Always cycle!

1 week load
2nd & 3rd week maintanance
4th week load
and repeat a few times and then take 2 weeks off

[gumbo]

There is no need to saturate your body...there has been much research that debunks the "preload" myth. I usually start with 5-10 grams a day and stay with that dosage for months at a time. I have found no benefit to preloading. I've been taking Creatine off and on for over 5 years now.

My 2 cents.

Gumbo

[bensanderson]

It's true.... there is no need to load creatine, however, you'll make a month's worth of a gains in a week, if you do.

Also, i am aware of two schools of thought for optimal creatine ingestion.

1.) 60-90 minutes prior to workout. You want muscle creatine levels to be saturated during your workout for maximum ADP phosphorilization.

2.) Immediately following a workout because this is when muscle cell volume is the greatest, and you get the best absorbtion. (According to Univeristy of Nebraska Football)