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hey guys,you are supposed to take in the creatine with some kind of sugar, but what do I do on off days? I've read if I dont have that kind of "transport matrix" than the creatine is not doing much and most of it leaves the body through our pee again. But on off days I'm not supposed to eat more than 30g of carbs...
good question – I usually take mine (on off days) right before a meal that is going to have some carbs in it – may not be much but its something. Not sure if its working as I've only been taking for a week now.
Creatine is transported by insulin hence the usual suggestion to take it with sugar. But eating any meal will increase insulin so take it with food. I usually put it in a small 10g protein shake and take it just before my first meal of the day.
Creatine is transported by insulin hence the usual suggestion to take it with sugar. But eating any meal will increase insulin so take it with food. I usually put it in a small 10g protein shake and take it just before my first meal of the day.
People in my German forum are recommending taking creatine as the first thing in the morning...
Ya well absorption is generally better on an empty stomach. I think morning is a good idea if you are taking it with sugar or if you are eating breakfast afterward. IMO just before any meal is better than creatine by its self.Also, just take an extra couple of doses during your high carb nights for a sort of weekly mini loading phase and don't worry about it so much. 😀
Creatine does not need to be taken with anything! Especially not with sugar unless PWO.I have mine in my am coffee for convenience before training, then in PWO shake.
Ive been told by a friend and since read a few websites that taking caffeine and creatine together will blunt the effect of creatine? Something at a cellular level and creatine not having any effect if used with high doses of caffeine. Has anyone else heard this or has this been done with the same sort or “research” that Kiefer slams in the book?
I am a little confused, for CBL SA, I am staying under 30g of usable carbs, to keep insulin down? Yet creatine needs insulin to work?
Ive been told by a friend and since read a few websites that taking caffeine and creatine together will blunt the effect of creatine? Something at a cellular level and creatine not having any effect if used with high doses of caffeine. Has anyone else heard this or has this been done with the same sort or "research" that Kiefer slams in the book?
I have read different things regarding this. If I recall correctly, the research that's based off of had the subjects starting both supplements together and taken at the same time. Creatine saturated the muscles just fine, but after the testing period was over, the creatine/caffeine group made less progress in strength vs the control group... or something like that. google it 😛 I can tell you from personal experience that creatine with caffeine doesn't blunt the effect of pushing out that extra rep or the improved muscle recovery time I get with creatine. Can't say whether or not I would see better progress without the caffeine over the long run since I don't have a clone of myself doing the exact same thing only without caffeine.I have read that it may be helpful to avoid caffeine during the loading phase and then afterwards avoid taking the two at the same time. Space them about 2 hours apart or so. Personally I just take them together, it's simpler that way and any benefits gained from not taking them together is probably negligible or possibly even nonexistent.
I am a little confused, for CBL SA, I am staying under 30g of usable carbs, to keep insulin down? Yet creatine needs insulin to work?
Well first, it doesnt need high insulin to work, it just works better. Second, if you're doing CBL, you are eating carbs in the later part of the day, correct? Take 5 grams then, preferably with your highest glyceamic meal, and you will stay saturated. If youre doing CNS, you may want to just take a couple more doses, or do like I do and take it around lunch since a meal will raise insulin to some degree.
I am a little confused, for CBL SA, I am staying under 30g of usable carbs, to keep insulin down? Yet creatine needs insulin to work?
Well first, it doesnt need high insulin to work, it just works better. Second, if you're doing CBL, you are eating carbs in the later part of the day, correct? Take 5 grams then, preferably with your highest glyceamic meal, and you will stay saturated. If youre doing CNS, you may want to just take a couple more doses, or do like I do and take it around lunch since a meal will raise insulin to some degree.
let me rephrase that: It doesnt WORK better, it gets into the muscle easier. Once it's in the muscle, it works the same regardless of how it got there or how much you had to take to get it there.
Ok I took creatine with my pre workout coffee and had a great workout. Considerably better than yesterday. Further experimentation definitely coming.
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