creatine with protein

You can add it to your shake.
 
and remember you need to take it EVERY day, even on off days.

time of day, pre/post workout doesn't matter...just be consistent in taking the creatine, and don't expect to really notice it until 2-3 weeks of daily doses.

Even then its not something you feel...you'll just notice your workouts improving.
 
at 140lbs you really don't even need 5g. 3g would be enough.

go buy a spoon. if you aren't serious enough to measure/weigh your food or protein, you're not going to get serious results.
 
i dont remember the exact numbers, but i know if you are only 140lbs you dont need a full 5 grams. I think everyone under 175 or so would need less than 5.
 
for the past 2 weeks Ive been taking 5g... being 145lb will i just excrete the extra creatine or will it actually do something... cuz ill tone it down if im wasting it.
 
You don't need to load. It takes a while longer for your muscles to become saturated without the loading phase, but it is not necessary. Since you've been going at it for 2 weeks now without loading you will probably be saturated soon anyways, so I wouldn't sweat it.

The creatine you take in that can't be taken up by the muscles or used for other purposes will be excreted in your urine.
 
great thanks alot
 
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