So i recently started using creatine. On the container it says to take it 30 min before workout and immediately after. Can I take it like 15 min later, when I get home, or am I losing gains?
>>36466917
Molecular biochemist here. Treat it like a dietary supplement or multivitamin. It's not a pre or post workout thing- it's about getting to, and maintaining, a level of creatine in the muscle belly. It's like being on a long term medication. Start off taking large doses for the first two weeks as a loading dose, then cut way way down to just maintain it. It's just a useful coenzyme- you dont need to have it in systemic circulation around your workout time- that doesn't influence its efficacy in the cell itself.
Fuck what the bottles say. Take 5g a day, everyday. Take it with water, juice, whey, whatever. Take it whatever time you want; morning, evening, before/after workout, doesn't matter.
Just 5g a day everyday is all you need. It's not like a preworkout drink or casein protein or whatever where you need to take it at a certain time.
You can preload if you want but preloading is not necessary and is the cause of a lot of people's complaints about "Creatine gives me GI problems."
>>36466917
i'm going to start using creatine, should i do a loading phase or not?
>>36468964
>loading phase
lol
>>36468964
No loading phase is needed it's a jew scheme to make you buy more. 5g a day monohydrate only doesn't matter when you take it, that's all.
>>36469043
oh, thanks.
