Two creatine questions

[DannyOcean]

Hey all. I have two questions regarding creatine:

1. How effective is it to just take creatine on the days that you lift? Right now I am lifting 3x/week and taking creatine (5g) immediately after my workouts. However, on the days I don't lift, I don't take creatine. Am I wasting my creatine consumption since I'm not taking creatine everyday?

2. Is there a downside to adding creatine to protein shakes? I manage at least one protein shake a day on non-workout days and could add creatine powder to the shakes but I recall reading somewhere that mixing creatine and protein consumption wasn't so good. Anyone care to comment?

Thanks!

[-TIM-]

1. Suppliments should be taken everyday whether you lift or not. It would be like only eating healthy on the days you work out. Which I'm sure you'll agree wouldn't be wise. Besides, your body grows outside of the gym. So take the creatine daily as directed so it's there during your bodies rebuilding process.

2. Creatine is best when taking with juices. Try apple or grape.

[DannyOcean]

Thanks for the advice Tim. As for #1, that was what I expected to hear. As for #2, is there any info on just how much more effective it is to add creatine to juices than simply adding the powder to a protein shake?

[-TIM-]

You take creatine with juices because of the way the two substances react together in your body. I can't remember the details or specifics to be honest. It's one of those things you read about and do, but then forget why. Where's that I'm with stupid sign when you need it :scratch:

:withstupi There it is!

[archanix]

its been discussed before, the juice/sugar spikes insulin which in turn helps with the absorption of the creatine

[-TIM-]

Yeah, what he said :)

[ChrisH]

So basically any carbs with a high GI... If you have any dextrose it might be good to take it with that.

[icanrace]

if you don't have dextrose or grape juice, I would put it in with my post workout shake (I put mine in with my PW shake)

[bradley]

Originally posted by DannyOcean
Thanks for the advice Tim. As for #1, that was what I expected to hear. As for #2, is there any info on just how much more effective it is to add creatine to juices than simply adding the powder to a protein shake?

Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans.

Green AL, Hultman E, Macdonald IA, Sewell DA, Greenhaff PL.

Department of Physiology and Pharmacology, University Medical School, Queen's Medical Center, Nottingham, United Kingdom.

This study investigated the effect of carbohydrate (CHO) ingestion on skeletal muscle creatine (Cr) accumulation during Cr supplementation in humans. Muscle biopsy, urine, and plasma samples were obtained from 24 males before and after ingesting 5 g Cr in solution (group A) or 5 g Cr followed, 30 min later, by 93 g simple CHO in solution (group B) four times each day for 5 days. Supplementation resulted in an increase in muscle phosphocreatine (PCr), Cr, and total creatine (TCr; sum of PCr and Cr) concentration in groups A and B, but the increase in TCr in group B was 60% greater than in group A (P < 0.01). There was also a corresponding decrease in urinary Cr excretion in group B (P < 0.001). Creatine supplementation had no effect on serum insulin concentration, but Cr and CHO ingestion dramatically elevated insulin concentration (P < 0.001). These findings demonstrate that CHO ingestion substantially augments muscle Cr accumulation during Cr feeding in humans, which appears to be insulin mediated.

[bradley]

Originally posted by DannyOcean
1. How effective is it to just take creatine on the days that you lift? Right now I am lifting 3x/week and taking creatine (5g) immediately after my workouts. However, on the days I don't lift, I don't take creatine. Am I wasting my creatine consumption since I'm not taking creatine everyday?


I do not really see any point in taking creatine on non-training days once your muscles have become saturated with creatine, because any excess creatine will be excreted by the body. With that being said I think it would be fine to take it only on training days.


2. Is there a downside to adding creatine to protein shakes? I manage at least one protein shake a day on non-workout days and could add creatine powder to the shakes but I recall reading somewhere that mixing creatine and protein consumption wasn't so good. Anyone care to comment?


Mixing creatine and protein is fine, and mixing creatine with some sort of carbohydrate would work the best.

Ideally your post workout shake should include both carbs and protein so I would foll icanrace's advice and just take the creatine along with your protein and carbs.