Creatine after or before the work out?

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    Aug 14, 2008 5:28 PM GMT
    Im using creatine after my work out, but im really confused about this, some websites say that for better results you should take it 30 minutes before your training, other references imply that it should be right after your training and not to eat a big meal for at least one hour and some other say that you can take it before and after.

    So, what do I believe? what is it really bettericon_question.gif
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    Aug 14, 2008 5:33 PM GMT
    Someone correct me if I'm wrong, but from what I understand about creatine, it's used for muscle repair. Your muscles are torn after a workout, which is generally when you'd want the muscle repair.

    However, I personally take it before. I use Phosphagen by EAS, which has some caffeine and whatnot in it to help get me hyped for my workout.

    Here's (probably) the bad advice from me:
    If it takes you a 5-day loading phase to get it pumping through your body, and the rest of your cycle is using it twice a day to keep it in your system, does it really make THAT much of a difference whether it's in the 30 minutes before or within 30 minutes after the workout? Isn't it pumping through your body anyway? Just wondering how much of a difference it would really make.
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    Aug 14, 2008 7:10 PM GMT
    You take it before AND after. You should also drink lots of water during the day afterwards. It's supposed to help you lift heavier and repair your muscles.
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    Aug 14, 2008 7:32 PM GMT
    I take some before (N.O. explode) its more a pre workout anyway but after I workout I take some with my protein and more with my bedtime protein.
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    Aug 15, 2008 5:32 AM GMT
    Creatine is a muscle cell volumizer. Muscles are about 70% water. Post workout muscles are very hungry for glycogen so the most efficient use of creatine is post workout. A lot of companies add in sugars for this reason. The hungry muscle will take up the sugars and creatine goes along for the ride. You do need to increase your water intake while on creatine. When the muscles are more full, the creatine (a precursor to ATP) allows a longer harder workout, which equates to bigger gains. The one thing you don't need to do is creatine loading. This is just an attempt to get you to use up your creatine faster and buy more.
    I personally like the effervescent type. From the research I done, it gets absorbed the quickest.
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    Aug 18, 2008 3:40 AM GMT
    Before and after here as well bro.
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    Aug 18, 2008 3:51 AM GMT
    Same here. There isn't as much hard evidence on the window as there is for protein, and I'd assume that timing is less critical. But based on the theoretical mechanisms by which creatine supplementation is supposed to work on the muscles, a before+after strategy seems to make the most sense.
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    Aug 18, 2008 3:58 AM GMT
    when i was on supplements, i would do NO2 before, and creatine after. creatine before usually made me feel sick.