Does anyone have advice on the best time to use creatine to build muscle? I’ve read that right before or right after a workout is best, because the muscles will absorb it better. On the package of creatine I bought the directions say to use it 4-5 times a day, which strikes me as massive overkill. Any suggestions?
http://www.quackwatch.org/01QuackeryRelatedTopics/DSH/creatine.html
(It does not say not to take creatine, just "not for the average athlete.) Gives a good list of research articles. Recommendation seems to be “take right after workout.”
You take it 4-5 times a day for the first week in order to get the levels up. You take it once a day after that. Be sure to drink A LOT of water when you are taking creatine, or you will cramp up BADLY.
The 4-5 times a day is for the loading phase. Most people skip the loading phase so they don’t have to cycle the creatine. Twice a day is recommended. Once in the morning/early afternoon, and one in the evening.
Creatine isn’t something that will have an effect by taking after a workout or before a workout. (unless it is 45 mins before a workout). Creatine does not “build muscle”. According to the ACSM, all creatine does is acts as a fuel for the muscle when ATP levels are low. It also causes the muscles to store excess water.
If you were only going to use creatine once a day, 45-60 minutes before a workout would be the best time, for the reasons Epimetheus cited.
Should you take it on days you do not lift?
I’ve always heard you should take it every day, as the idea is to saturate your muscle fiber.
IIRC the “loading” phase is a bunch of BS. It won’t get into your muscle tissue any faster.
Creatine is stored in the muscle, but only in a small amount. It generally lasts in the bloodstream for an hour, hour and a half and then is converted into creatinine and excreted.
Taking creatine before a workout is better because not only will your muscles be full, excess will be floating in your bloodstream to replace the creatine burned up by your workout. Thus while you rest between sets your muscles are being replentished. (also is a good idea to eat some carbs before workout for the same reason- glycogen replentishment)
It is suggested that it is only necessary to use creatine on workout days as long as you take a pre-workout dose and a post workout dose on those days. Creatine will stay in your muscles for the day or two between workouts. It won’t hurt, and some claim anectdotal evidence that creatine helps with recovery. No studies support this statement at this time though.
Ugh, I’m wrong about the small amount of creatine stored in the muscles. Actually the body stores around 3 grams per kilo of muscle. The liver and kidneys produce creatine so don’t actually eat that much. 