Creatine Yes or no? Before or after food?

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    Creatine Yes or no? Before or after food?

    First: What are your opinions on creatine, does it help or not? Why?

    Second: If you take creatine after a workout, do you have it before or after eating, which do you think helps it to work best?


    ATM I have my creatine after my workout before I eat, I also don't often eat before my workout, but i do have some energy intake (I have coffee with sugar before my workout)
    But I'm not sure which is better or worse for the desired effects of creatine

    #2
    The first time I took creatine wasEAS Phosphagen, years ago and did wunders. Since then I haven't noticed any improvement in performance. First time my 3 rep pistol squats went to 10 each leg, a person I worked with commented on my appearance saying "what have you been doing, you look like Popeye". I never gained weight or size but got more definition.

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      #3
      Creatine has really helped me prevent DOMS and improved my recovery overall. Make sure you get the German kind (it will say Creapture) and not the garbage made by the chinese. It will also take a few weeks to build up into your system unless you are doing loading doses. I take roughly 6 grams a day, half in the morning and half in the evening.

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        #4
        I have been buying Allmax creatine (CreaSyn) in the small 100g bottle, so it doesn't spoil.

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          #5
          Creatine is great and has benefits outside of lifting as well (some really nice cognitive ones). Another great thing about it is that you just let it build up in your system so timing doesn't matter. A 5g does a day will do wonders and should cover most of your bases.

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            #6
            Azercord Ah I thought timing did matter, the package for my creatine says to have it within 20mins of finishing a workout, but it makes sense if it's built up in your system over time that it wouldn't matter when it's taken.
            I didn't know it had cognitive effects too
            I believe the scoop I get has 3mg, so would it be okay to have 6mg do you think? or should I split it up just to make sure I'm not overloading with it in 1 sitting?

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              #7
              While I'm sure you could if you tried it is very difficult to overdo creatine as you body will just toss out what it doesn't need. 5mg is just the general recommendation where the effect seem to drop off while taking a daily does (this is the average) so 6mg wouldn't be a waste. I take 5 ish mg every morning in my coffee so as long as you are consistent you don't need to worry about much. People who front load creatine to help it build up faster will take around 20mg but if you are shooting for long term I'd stick with the 6mg for ease of use.

              Pubmed has some good articles, including a few on the cognitive improvements.

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                #8
                Azercord Thank you so much!
                I think sticking to long term use would be best for me, so it seems 6mg would do me better. The creatine I got tastes like garbage so I don't think I could handle having 20mgs of it lol, I should have gotten a flavour tbh, (I got unflavoured) i don't really drink juice or most other cold drinks so I can't change the flavour of it too much.
                I didn't know you could put it with coffee though, I might try that tomorrow. I know some things added to coffee can make it go a bit funny, so I didn't think they'd mix well
                Good to know that going a bit over wont cause any issues though, I'm just not well educated on supplements

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                  #9
                  BongoFrog funny side note: I get unflavored because to me it doesn't really have a flavor but my wife can taste it and says it tastes really funny as well. Coffee may help (although my wife can taste it in her coffee) because it dissolves in heat really well. Play around with it, heat/cold don't really affect it much unless you let it sit over night kind of thing.

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                    #10
                    Azercord See I wouldn't really call it a distinct taste, it tastes (to me) a bit like tap water that's been sat in the pipes for a day or two, it could be part to do with how you taste water (Like if you can taste the difference in hard water and soft water?)
                    We have a filter jug for our water because we're in a hard water area, but I don't think it helps that my creatine doesn't dissolve very well in water, so I get a mouthful at the bottom of the glass when it settles
                    Or maybe I'm not mixing it long enough haha,

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                      #11
                      BongoFrog That description makes sense, I grew up with really rough hard water (all your vitamins and minerals in one chew....no joke here it had super high natural fluoride so my teeth are in great shape) and have been all over the world with different waters, amazing how much the taste can change.

                      I've never had any luck mixing it with cold/room temp water either. I throw it in my coffee because it does a pretty good job of dissolving in hot water but not always.

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