Как принимать протеин и креатин: КРЕАТИН И ПРОТЕИН. Как принимать вместе

Можно ли мешать протеин с креатином, как их правильно пить

Какие задачи помогает решить прием протеина и креатина. Как растворить последнюю добавку. Можно ли их пить вместе. Дозировки и схемы применения.

Многие атлеты с целью улучшения результатов проводят разные эксперименты со смешиванием. К примеру, часто bcaa аминокислоты принимаются вместе с гейнером или протеином. И если подобное сочетание уже проверено, то, как быть с протеином и креатином. Можно ли мешать эти компоненты? Не будет ли побочных явлений, если принимать добавку в таком варианте?

Преимущества

Креатин – это одно из самых популярных веществ в бодибилдинге. Его задача – накопление в мышечных клетках молекул АТФ – главного источника энергии. Результат хорошо виден уже на тренировке – появляется дополнительная выносливость и сила. Уже доказано, что с помощью креатина можно повысить результативность тренировок, ускорить восстановительные процессы, развить нереальную мощь и добиться большего кратковременного усилия.

Попадая в организм, креатин преобразуется в креатинофосфат – основу для образования АТФ. Кроме этого, пить добавку рекомендуется для защиты мышц от анаболизма и снижения усталости после занятий. Многие атлеты креатином весьма быстро убирают неприятное жжение в мышцах. Если принимать добавку регулярно, то можно забыть о сильных болях после занятий.

Но и это еще не все. Креатин можно пить для защиты ЦНС организма, которой в период тренировок приходится выдерживать сильное кислородное голодание. Еще один «бонус» от добавки – снижение уровня холестерина. Вот почему креатин так часто рекомендуется принимать и в лечебных целях.

В свою очередь протеин – это чистейший белок, строительный материал для клеток. Его задача – помочь атлету в приросте мышечной массы, обогатить организм полезными аминокислотами, предотвратить катаболические процессы. Протеин, попадая в желудок, расщепляется и помогает мышечным клеткам расти. При этом наибольшего внимания заслуживает сывороточный протеин (изолят или гидролизат). Он хорошо и быстро расщепляется в желудке, а также имеет высокий процент белка в составе.

Проблемы растворения

Но не все так гладко. Креатин моногидрат имеет негативное свойство – он плохо растворяется, что часто приводит к различным проблемам с желудком. Можно выпить небольшую порцию, а потом несколько часов просидеть в туалете. Причина проста. Нерастворенные в желудке элементы не попадают к мышцам, а оказываются в кишечнике, где и ведут свою «деятельность».

Со временем решение было найдено – появился креатин титрат. Его особенность – быстрая растворимость. Главный минус – высокая цена, которая стала не по карману большинству атлетов. Но эту проблему можно решить путем улучшения растворимости старого доброго креатин моногидрата. Делается это двумя способами:

1. Можно мешать креатин в теплой воде и после этого принимать добавку. Уже доказано, что в этом случае скорость растворения повышается в разы.
2. Обеспечить креатин специальным транспортом для доставки – инсулином. Поднять его уровень можно несколькими способами – добавить в организм глюкозу, съесть белого хлеба или мешать протеин с креатином. Здесь можно выбрать вариант по душе или же и вовсе совмещать их.

Если отдавать предпочтение соку, то самыми богатыми на глюкозу являются апельсиновый, виноградный, грейпфрутовый и яблочный сок. Имеют много глюкозы и некоторые овощи – капуста, морковь, перец, помидор и прочие.

Таким образом, для идеального усвоения креатина, можно просто принимать его со сладким соком. Если есть желание ускорить достижение результатов, то стоит принимать креатин и протеин. Единственно, что пить их лучше по отдельности, не смешивая в одном стакане.

Дозировка

Большинство специалистов уверяют, что пить протеин и креатин – это не просто допустимо, но и очень полезно. Первый дает организму строительный белок, а второй – добавляет энергии и улучшает силовые показатели. В общем, получается весьма качественный тандем.

Особенность приема следующая:

1. Креатин. Первая фаза – загрузка. Пить нужно по пять грамм 3-4 раза в сутки. При этом размешивайте креатин с чем-то сладким (одним из тех соков, о которых мы упомянули выше). Срок – пять дней. Вторая фаза – поддержания. Здесь в течение 3-4 недель вы пьете добавку по одной порции в сутки. Принимать добавку необходимо сразу после тренировки.
2. Протеин. Первую порцию необходимо пить за 50-60 до тренинга в объеме 30-40 грамм. Вторую порцию рекомендуется пить сразу после занятий. В случае максимальных нагрузок дозировку можно поднять и принимать протеин в объеме 3-4 порций в сутки.

креатин

Вывод

Таким образом, сочетание двух добавок (креатина и протеина) весьма эффективно. Остается лишь правильно определиться с дозировкой и соблюдать рекомендации по приему.

Преимущества приема креатина вместе с протеином

Протеин и креатин относятся к числу основных пищевых добавок, используемых при тренировках в зале. Креатин повышает силу и, как следствие, интенсивность тренировки, а также напрямую способствует росту мышц (см. статью – Основные факторы роста мышц). Протеин же, в свою очередь, является источником аминокислот, из которых и строится наша мышечная ткань. Именно поэтому я рекомендую принимать креатин и протеин вместе, поскольку совместный их прием имеет ряд важных преимущества.

Преимущества приема креатина вместе с протеином

• Простота в приготовлении коктейля – нужно просто добавить чайную ложку креатина в свой стандартный протеиновый коктейль.
• Вы никогда не забудете принять креатин – новички очень часто забывают принять креатин сразу после тренировки.
• Нет необходимости носить креатин с собой – поскольку креатин уже содержится в вашем шейкере вместе с протеином, нет необходимости брать его отдельно.
• Креатин вместе с протеином лучше усваивается – поскольку максимально полное усвоение креатина происходит только в присутствии инсулина, прием совместно с протеином значительно улучшает его усвоение.

Как правильно принимать креатин с протеином?

По своему опыту скажу, что максимальный эффект от совместного приема креатина и протеина наблюдается в случае соблюдения следующей методики:

• До тренировки (1 час) – 5 гр. креатина + 30 гр. протеина + 3-4 чайные ложки сахара + 200-250 мл молока.
• После тренировки (сразу) — 5 гр. креатина + 30-40 гр. протеина + 3-4 чайные ложки сахара + 200-250 мл молока.

Почему нужно добавлять сахар? Поскольку креатин лучше всего усваивается с инсулином, прием быстрых углеводов в виде сахара способствует большему синтезу и, как следствие, лучшему усвоению креатина. Кроме того, это поспособствует подавлению катаболических процессов (разрушению мышц) как до, так и после тренировки.


Почему лучше делать коктейль на молоке? Дело в том, что молоко – это дополнительный источник белка. Замешивая коктейль с 200 граммами молока, мы повышаем общее количество белка в нем примерно на 7 гр. – когда работаешь на рост мышц это немного помогает выполнять суточный план по потреблению белка.

Другие материалы по теме:

90000 Creatine and Whey Protein: Should You Take Both? 90001 90002 In the world of sports nutrition, people use various supplements to increase their performance and enhance exercise recovery. 90003 90002 Creatine and whey protein are two popular examples, with a great deal of data backing their effectiveness. 90003 90002 While their effects are similar in some regards, they are distinctly different compounds that work in different ways. 90003 90002 This article reviews what creatine and whey protein powder are, their main differences, and whether you should take them together for optimal benefits.90003 90002 Creatine and whey protein have unique molecular structures and work differently in your body. 90003 90012 Creatine 90013 90002 Creatine is an organic compound produced naturally in your muscle cells. It aids energy production during high-intensity exercise or heavy lifting. 90003 90002 When taken in supplement form, creatine can help increase muscle mass, strength, and exercise performance (1). 90003 90002 It works by increasing phosphocreatine stores in your muscles. This molecule aids energy production for short-duration muscular contractions (2).90003 90002 Creatine is also found in many foods, specifically meat products. However, the total amount you can obtain from eating meat is rather small. This is why many people who are looking to increase muscle mass and performance take creatine supplements. 90003 90002 Creatine in supplement form is synthetically produced in a commercial laboratory. The most common form is creatine monohydrate, though other forms exist (1). 90003 90012 Whey protein powder 90013 90002 Whey is one of the primary proteins found in dairy products.It’s often a by-product of cheese production and can be isolated to form a powder. 90003 90002 In terms of protein quality, whey is at the top of the list, hence why its supplements are so popular among bodybuilders and other athletes. 90003 90002 Consuming whey protein following a bout of exercise has been linked to enhanced recovery and increased muscle mass. These benefits can help improve strength, power, and muscular function (3, 4). 90003 90002 Getting in a good source of protein after resistance exercise is important for maximizing muscle-building.About 20-25 grams of protein is a good amount to aim for (3). 90003 90002 Whey protein powder can be an efficient way to meet this recommendation, considering a typical 25-gram serving provides around 20 grams of protein. 90003 90036 90037 Summary 90038 Creatine is an organic compound that, when taken as a supplement, can help increase muscle mass, strength, and exercise performance. Whey protein is a dairy protein commonly consumed with resistance exercise to increase muscle mass and strength.90039 90002 Both creatine and whey protein powder have been shown to increase muscle mass when taken in combination with resistance exercise (1, 3). 90003 90002 Creatine increases exercise capacity during high-intensity exercise. This leads to improved recovery and adaptations such as increased muscle mass (1). 90003 90002 Meanwhile, ingesting whey protein in combination with exercise provides your body a high-quality source of protein, enhancing muscle protein synthesis and leading to increased muscle gains over time (3).90003 90002 While both creatine and whey protein promote muscle gain, they differ in the ways they work. Creatine increases strength and muscle mass by increasing exercise capacity, whereas whey protein does so by stimulating increased muscle protein synthesis. 90003 90036 90037 Summary 90038 Both whey protein powder and creatine supplements have been shown to increase muscle mass, though they accomplish this in different ways. 90039 90002 Some people have proposed that taking whey protein and creatine together may lead to benefits beyond those associated with taking either one alone.90003 90002 However, several studies have shown this is likely not the case. 90003 90002 One study in 42 middle-aged and older men found that participants did not experience any additional training adaptations when they took both whey protein and creatine, compared with taking either supplement alone (5). 90003 90002 Additionally, a study in 18 resistance-trained women found that those who took whey protein plus creatine for 8 weeks experienced no difference in muscle mass and strength than those who took whey protein alone (6).90003 90002 The results seem to suggest there is no added benefit of taking whey protein and creatine together. However, some people may decide to take them together for convenience (7). 90003 90002 Additionally, no evidence suggests that taking creatine and whey protein at the same time causes any negative effects. It’s generally recognized as safe to take them together. 90003 90002 Choosing whether to take whey protein, creatine, or both comes down to your individual goals. If you are a recreational gym-goer just looking to stay in shape, whey protein may be a good option to aid muscle building and recovery.90003 90002 On the other hand, if you are looking to maximize muscle mass and strength, it may be beneficial to take both whey protein and creatine. 90003 90036 90037 Summary 90038 Studies have observed that taking whey protein and creatine together with exercise offers no additional muscle or strength gains than taking each individually. Taking either alone likely provides the same benefits. 90039 90002 Whey protein powder and creatine are two popular sports supplements that have been shown to increase muscle mass and improve exercise performance, though the ways in which they accomplish this differ.90003 90002 Taking the two together does not appear to offer additional benefits for muscle and strength gains. 90003 90002 However, if you’d like to try both and are looking to increase muscle mass and performance in the gym or on the field, taking whey protein and creatine together is safe and effective. 90003.90000 When Is the Best Time to Take Creatine? 90001 90002 Creatine is one of the most popular exercise performance supplements. 90003 90002 Numerous studies have shown that it increases strength and muscle mass (1, 2, 3). 90003 90002 Extensive research has also demonstrated that it’s safe to consume (1, 4, 5). 90003 90002 But while you may already know that creatine is safe and effective, there seems to be confusion about the best time to take it. 90003 90002 This article tells you everything you need to know about when to take creatine.90003 90002 Creatine is a molecule that’s naturally found in your cells. 90003 90002 It’s also an extremely popular dietary supplement that has been widely studied. 90003 90002 Taking creatine as a supplement can increase its concentration level in your cells, leading to several health and performance benefits (6, 7, 8). 90003 90002 These benefits include improved exercise performance and muscular health, as well as possible neurological benefits, such as improved mental performance in the elderly (1, 9, 10, 11).90003 90002 Studies have shown that creatine can increase strength gains from a weight training program by about 5-10%, on average (12, 13, 14). 90003 90002 These performance benefits are likely due to creatine’s important role in cellular energy production (15). 90003 90002 For those wanting to increase muscular strength and promote overall health, it’s a supplement worth considering. 90003 90026 90027 Summary: 90028 Creatine is a safe and effective supplement that has several health and performance benefits.90029 90002 On days you exercise, there are three main options regarding when to take creatine. 90003 90002 You can take it shortly before you exercise, shortly after you exercise or at some time that is not close to when you exercise. 90003 90002 Another option is to split your daily dose and take it throughout the day. 90003 90036 Should You Take It After You Exercise? 90037 90002 Several researchers have tried to find the best time to take creatine supplements. 90003 90002 One study examined whether it was more effective for adult men to consume five grams of creatine before or after exercise (16).90003 90002 During the four-week study, participants weight trained five days per week and took creatine either before or after exercise. 90003 90002 At the end of the study, greater increases in lean mass and greater decreases in fat mass were seen in the group that took creatine after exercise. 90003 90002 However, other research has reported no difference between taking it before or after exercise (17). 90003 90002 Overall, based on the limited research available, it’s not clear whether there are any reliable differences between taking creatine before or after exercise.90003 90036 It’s Best to Supplement Shortly Before or After Exercise 90037 90002 It seems that supplementing shortly before or after exercise may be better than supplementing long before or after exercise. 90003 90002 One 10-week study provided a dietary supplement containing creatine, carbs and protein to adults who weight trained (18). 90003 90002 Participants were divided into two groups. One group took the supplement soon before and after exercise, while the other group took the supplement in the morning and evening, so not close to exercise.90003 90002 At the end of the study, the group that took the supplement close to exercise gained more muscle and strength than the group that took the supplement in the morning and evening. 90003 90002 Based on this research, it may be better to take creatine close to exercise, rather than at some other time of the day. 90003 90002 For example, you could take the whole dose after you exercise or split the dose, taking half of it before you exercise and the other half afterward. 90003 90026 90027 Summary: 90028 The best time to take creatine is not entirely clear, but it’s likely beneficial to take it close to when you exercise.90029 90002 Supplement timing on rest days is likely much less important than on exercise days. 90003 90002 The goal of supplementing on rest days is to keep the creatine content of your muscles elevated. 90003 90002 When starting to supplement with creatine, a «loading phase» is typically recommended. This phase involves taking relatively high amounts (approximately 20 grams) for about five days (19). 90003 90002 This quickly increases the creatine content of your muscles over several days (20).90003 90002 After that, a lower daily maintenance dose of 3-5 grams is recommended (1). 90003 90002 If you are taking a maintenance dose, the purpose of supplementing on rest days is simply to maintain the high levels of creatine in your muscles. Overall, it probably does not make a big difference when you take this dose. 90003 90002 However, it may be beneficial to take the supplement with a meal, as discussed next. 90003 90026 90027 Summary: 90028 When you take creatine on rest days, the timing is probably less important than on days you exercise.However, it may be a good idea to take it with a meal. 90029 90002 While the benefits of supplementing with creatine are well established, many people wonder how to maximize them. 90003 90002 Researchers have tried adding other ingredients, including protein, carbs, amino acids, cinnamon and various plant-based compounds to increase its effectiveness (21, 22, 23, 24, 25). 90003 90002 Several studies have reported that consuming carbs with creatine increases the extent to which it’s taken up by your muscles (23, 26, 27).90003 90002 However, other studies have demonstrated that adding carbs provides no added performance benefits (22, 28). 90003 90002 What’s more, some of the studies used doses of almost 100 grams of carbs, or about 400 calories (21, 23). 90003 90002 If you do not need these extra calories, the excess could lead to weight gain. 90003 90002 Overall, there may be benefits to consuming creatine and carbs at the same time, but the extra carbs could put you at risk of consuming too many calories. 90003 90002 A practical strategy would be to take creatine when you normally eat a carb-containing meal, but not to consume extra carbs beyond your normal diet.90003 90002 It’s also a good idea to eat protein with this meal, as protein and amino acids may help increase the extent to which your body retains creatine (21). 90003 90026 90027 Summary: 90028 Ingredients are sometimes added to creatine to increase its effectiveness. Carbs may do this, and a good strategy is to take creatine when you eat a meal containing carbs and protein. 90029 90002 Creatine is a safe and effective supplement, but the best time to take it is debated. 90003 90002 On workout days, research shows that it may be better to take creatine shortly before or after you exercise, rather than long before or after.90003 90002 On rest days, it may be beneficial to take it with food, but the timing is probably not as important as on exercise days. 90003 90002 Furthermore, taking creatine with foods that contain carbs and protein could help you maximize the benefits. 90003.90000 Creatine Vs. Protein: When And Why To Use Each 90001 90002 Protein and creatine are not an either-or situation. If you want to fuel your muscle growth and your performance, your best bet is to take both. But, what is the difference between the two most popular bodybuilding supplements? Understanding what they do and when and why to take each one is the key to success. 90003 90004 CREATINE: THE ENERGY MASTER 90005 90002 Creatine is made up of amino acids-methionine, arginine and glycine-and occurs naturally in our bodies.It also helps form adenosine triphosphate (ATP), a compound that releases energy used for muscle contractions. So, what does creatine do? Because it plays a key role in making ATP, creatine supports immediate energy production during exercise, which boosts your overall athletic performance. Clinical studies have shown that creatine supplements used in conjunction with the appropriate training regimen can improve athletes ‘vertical jumps and weightlifting and sprinting abilities. Creatine supplementation has also been shown to increase muscle strength and muscle mass when used in conjunction with resistance training.90003 90004 WHEN TO TAKE CREATINE 90005 90002 To gradually reach optimal creatine levels, a dose of at least three grams of creatine monohydrate per day for at least four weeks is recommended. As far as timing, you have some leeway. You’ll reap the benefits of creatine whether you take that three-gram dosage before, during or after exercise. So, pick whichever option works for you-just make sure to supplement daily for optimal results. 90003 90004 PROTEIN: THE MUSCLE BUILDER 90005 90002 If you want to get ripped, protein is crucial.Every time you push through punishing reps and increasingly heavier loads of weight, you put your muscles through the ringer. To see the benefits of all that hard work, they need to be able to properly recover. After a workout, when your muscle tissues are broken down, it’s critical to provide your body with what it needs to repair and replenish muscle protein if you want to enhance muscle mass. Supplying your muscles with the right amount of protein before and after working out ensures this vital process can happen efficiently and effectively.90003 90002 There are a variety of protein powder muscle-building supplements, including dairy-based varieties (like whey, casein or milk), novel sources (like eggs and beef) or plant-based options (like chickpeas, quinoa or soy). Protein powders typically come in three forms: isolate proteins, which have been purified to remove most everything other than the actual protein source; concentrates, which contain mostly protein, with some carbs, fats and other nutrients; and protein blends, which consist of protein from various sources.90003 Like creatine, protein also contains amino acids. Whey protein, for example, contains all nine essential amino acids including the three branched-chain amino acids (BCAAs). You can read more about BCAAs here. 90004 WHEN TO TAKE PROTEIN 90005 90002 No matter which protein you choose, if you’re looking to bulk up, timing is everything. You should eat small amounts of protein throughout the day, but consuming high-quality whey protein immediately after exercise is the most effective way to ensure your body will have the resources needed to repair and rebuild muscle.When you do not get enough, your body taps into its protein stores for fuel and muscle repair, which can inhibit your athletic goals. Casein protein is digested more slowly, so it’s ideal in the evening. Consuming casein before bed will provide your body with a steady stream of beneficial nutrients throughout the night while you rest. 90003 90022 90004 Recommended Products 90005 90022 90004 Related Articles 90005 90022 90022 .90000 How to Take Creatine: Clearing Up the Confusion! 90001 90002 You may think that the majority of research into creatine would be about if it works. But at this point, that’s pretty clear: It does! 90003 90002 For the majority of people, creatine supplements help add muscle mass and strength, improve their training, and help them recover better between training sessions. Next question! 90003 90002 This «next question» is where the confusion usually begins.How should I take creatine for the best results? Is a loading phase necessary? Is it better with carbs or protein? The questions go on and on. 90003 90002 If you want to dive deep into the benefits and science, check out the article «Your Complete Guide to Creatine Monohydrate.» But if you’re looking for the quick-and-dirty guide to taking this essential supplement the right way, you’re in the right place. Let’s try and clear up some of the confusion! 90003 90010 Consistency Matters Most! 90011 90002 For every person taking creatine the right way, there are probably two who are not.This is unfortunate, because the best ways to take it (and there is more than one way) are all very simple. 90003 90002 «Creatine is not readily assimilated into muscle, as many people would think,» says Darryn Willoughby, Ph.D., in tip 4 from the video «5 Different Ways to Get More from Your Supplements.» «Instead, it takes a while to saturate the muscle.» 90003 90002 For this reason, if you’ve been simply taking a pre-workout that contains creatine monohydrate a few times a week and trusting that it would be enough to help you get huge … it’s probably not.Sorry. 90003 90002 With that in mind, you have two options to get your blood creatine levels up where they need to be: the loading protocol, and the daily low-dose protocol. Here are the pros and cons of each. 90003 90010 Method 1: Creatine Loading 90011 90002 The most common way people will take this supplement is to start off with a «loading phase,» which is designed to fully saturate the muscles ‘stores. Then, they move to a «maintenance phase» where they take lower daily doses to keep the levels where they need to be.90003 90002 90025 Pro: It works! 90026 Adam Gonzalez, Ph.D., a supplement researcher and natural bodybuilder, favors the loading approach. 90003 90002 «Research has shown the most effective way to rapidly increase intramuscular creatine concentrations is a loading method,» he explains. «A typical loading protocol consists of consuming high doses, like 20-25 grams per day, split between 4-5 daily doses, for 5-7 days. Following the loading protocol, athletes can generally maintain stores with a daily maintenance dose of 3 -5 grams per day.»90003 90002 Jose Antonio, Ph.D., the co-founder of the International Society of Sports Nutrition, also labels the loading protocol «something you should definitely do» in his video «8 Questions About Creatine Answered.» 90003 90002 90025 Con: Possible side effects. 90026 Despite what some gym bros might tell you, creatine will work just fine without a loading protocol. And the standard loading protocol can be a bit unpleasant for some people. 90003 90002 «No, a loading protocol is not necessarily required,» Gonzalez admits.»And the larger daily dosage may cause gastrointestinal discomfort for some athletes.» 90003 90002 If you’re someone who has tried monohydrate in the past but did not like the bloating or stomach distress that came with it, then you should definitely try the daily low-dose approach. 90003 90010 Method 2: Low-Dose Daily Supplementation 90011 90002 The alternate method is to simply take 3-5 grams of a creatine supplement each day, without loading. In about three weeks, this approach will get your muscular levels to the same point as a loading protocol.90003 90002 90025 Pro: It’s simpler, and it still works. 90026 «With creatine becoming so popular, many people have ideas about the best way to take it to maximize its effect,» notes Willoughby, whose by-line has been on a number of creatine studies. His advice? «Keep it simple. The most important thing is just to take it daily.» 90003 90002 Willoughby calls taking 3-5 grams daily «the most effective, simple way to supplement.» Over time, that protocol has been shown to produce strength and size gains on par with loading.[1-2] 90003 90002 90025 Con: Possible lower levels, and more time. 90026 Research has shown that loading could result in higher overall levels, to the tune of 10-44 percent. [3] So what if you temporarily get a little bloated or have a slight tummy ache? And some research has indicated that the loading phase does not even need to be a week long. It could be as little as 2-3 days and still be effective, as long as you nail the protocol and take 3-5 grams daily afterward. [4-5] 90003 90010 The Verdict: Should I Load? 90011 90002 Both approaches work, as long as you follow up with a consistent «maintenance dose» of 3-5 grams per day afterward.It’s just a matter of preference, and a willingness to endure some slight discomfort. 90003 90010 When Should I Take Creatine? 90011 90002 You have four options: Before a workout, after, both, or «whenever.» Fitness journalist Adam Bornstein breaks down the options in his article «Before, After, or Whenever: The Best Time to Take Creatine,» but the short answer is that they can all work. 90003 90002 Researchers have looked into the differences between taking creatine at different times, and differences have been minor.For this reason, Bornstein is in the «take it whenever, as long as you take it» camp. 90003 90002 However, other researchers think there may be slight advantages to taking it at specific times. For example, Jim Stoppani, Ph.D., recommends taking it before and after a workout for maximum benefit. 90003 90002 Likewise, Jose Antonio, Ph.D., who co-authored a study on creatine timing in 2013, says there may be a slight advantage to taking it post-workout specifically. 90003 90002 However, Antonio adds that once you have been taking creatine consistently enough to have full reserves in your muscles, it matters far less when you take it.Only if you’re not taking it regularly does there appear to be a difference. 90003 90010 How Do I Take Creatine? 90011 90002 Because it’s tasteless, odorless, and easily dissolves in any fluid, creatine monohydrate is perhaps the easiest supplement to take. Just dump a scoop in water, protein powder, amino acids, or whatever else you drink throughout the day, swish it around, and drink. You will not notice it at all! 90003 90002 Most scoops are 5 grams, which is a fine dose for athletes of all size.If you’re relatively small or lightweight, you can probably get by with 3 grams, or just over half of a normal scoop. 90003 90002 There is some research showing increased uptake if taken with carbs or protein, but it will work without these additives, as long as you take it consistently. [2] However, if you’re trying to do a brief loading protocol, like 2-3 days instead of the normal 5-7, taking it with carbs is probably a good idea. 90003 90002 One study showed that taking around 100 grams of carbs with 5 grams of creatine increased total muscle creatine by 60 percent.[5] Another showed similar results by taking 5 grams with around 50 grams of carbs, and 50 grams of protein-the equivalent of two scoops of protein and two bananas, a cup of grape juice, or a cup of cooked rice. 90003 90010 What if I Miss a Day? 90011 90002 Once you’ve achieved saturation, either by a loading protocol or consistent low-dose supplementation, do not sweat it if you miss a day or two. Your levels can stay elevated for as long as 4-6 weeks. [6,7] 90003 90002 After that, just keep taking it, and keep enjoying better workouts and results! 90003 90086 References 90087 90088 90089 Willoughby, D.S., & Rosene, J. (2001). Effects of oral creatine and resistance training on myosin heavy chain expression. 90090 Medicine and Science in Sports and Exercise, 33 90091 (10), 1674-1681. 90092 90089 Willoughby, D. S., & Rosene, J. M. (2003). Effects of oral creatine and resistance training on myogenic regulatory factor expression. 90090 Medicine and Science in Sports and Exercise, 35 90091 (6), 923-929. 90092 90089 Greenhaff, P. L. (2001, September). Muscle creatine loading in humans: Procedures and functional and metabolic effects.In 6th Internationl Conference on Guanidino Compounds in Biology and Medicine. Cincinatti, OH. 90092 90089 Steenge, G. R., Simpson, E. J., & Greenhaff, P. L. (2000). Protein-and carbohydrate-induced augmentation of whole body creatine retention in humans. 90090 Journal of Applied Physiology, 89 90091 (3), 1165-1171. 90092 90089 Green, A. L., Hultman, E., Macdonald, I. A., Sewell, D. A., & Greenhaff, P. L. (1996). Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans.90090 American Journal of Physiology-Endocrinology And Metabolism, 271 90091 (5), E821-E826. 90092 90089 Vandenberghe, K., Goris, M., Van Hecke, P., Van Leemputte, M., Vangerven, L., & Hespel, P. (1997). Long-term creatine intake is beneficial to muscle performance during resistance training. 90090 Journal of Applied Physiology, 83 90091 (6), 2055-2063. 90092 90089 Candow, D. G., Chilibeck, P. D., Chad, K. E., Chrusch, M. J., Davison, K. S., & Burke, D. G. (2004). Effect of ceasing creatine supplementation while maintaining resistance training in older men.90090 Journal of Aging and Physical Activity, 12 90091 (3), 219-231. 90092 90115 .