Work out only 3 times/week. How to use creatine?

S

Shan15

0
Hi, im new to this forum and to body building in general.

I have recently been looking into taking some supplements to help me get get better and faster gains. Since i am 18 and have a fast metabolism it is hard for me to put on weight even with a proper diet. I am 6' and weigh only ~140 lbs.

I ahve read the sticky on creatine usage, and have done research for the past couple days.
I know that it is best to take it after your workout, and the first thing on non workout days.

But i only work out 3 times a week. For instance the first day i will do biceps, chest and shoulders. Then next day i will rest, then on the second workout day would be another 3 muscle groups.

I was just wondering how i would go about taking creatine with this routine?
Since i dont exercise everyday, wouldnt taking creatine post workout not be beneficial since it wont be put to use the next day?
 
Maybe I need to update that sticky...

again, creatine supplementation works by increasing the levels inside the muscle cells until the point of saturation.

so you have to get them saturated, and then maintain that saturation. every day your body gets rid of excess creatine. days you train you get rid of even more.

since most of us lack the scientific gadgets to monitor levels inside the cells, its just easy to take the 'maximum, safe, and useful dose every day'. plus creatine monohydrate is cheap, so cost isn't a real factor for 'not' taking it daily.

having said that, I've read research that men over 200lbs (and assuming not a ton of excess body fat, and plenty of lean muscle) should take 5g per day. men under 200lbs can do 3g a day and be able to maintain saturation.

few good studies out there using women, but I'd say your average female trainee would do well with daily 3g doses, and only the taller / more muscular women should do the 5g dose.
 
Nothing at all is necessary in terms of supplementation. I don't know where you got the idea that protein powders and bars were necessary.

What creatine does is in the acute term it draws water into the muscles, thus increasing the cross-sectional area (CSA). CSA increases are highly correlated with increased strength.

Long term, creatine helps gains because it allows you to train more with a given load due to faster turn around of short-term energy. (increased creatine phosphate, which provides quick replenishment to AMP/ADP (adenosine mono and di-phosphate), allowing it to be ATP (adenosine triphosphate)).

Some folks don't realize any benefit from supplementation of creatine which can be chalked up as already having naturally high levels of it floating around. There's a peak and dosing above said peak doesn't lead to increases in performance. The only way to find out if you're of this camp is to try it and see.

I've had female clients take it with success while dieting, but they have to have their heads straight. Reason being - as mentioned previously, it draws water into muscles so it can lead to higher water retention levels which can play out as an increase on the scale. If increased weight = bad in your world, this is something to consider. It shouldn't.

Since, for those who benefit from it, training can remain higher in terms of intensity/volume/work capacity while dieting... it "sort of" offsets some of the losses in these things given the lack of calorie consumption and reduced recovery ability associated with dieting.

On the flipside, with you're not dieting, the higher work capacity can lead to increases in performance and hypertrophy.
 
so i should just take it immediately after every workout and in the morning on non workout days?

i just took on a very strict diet about a month ago. I try to eat about 4000 calaories a day, and try to get about 140g of protein into my body. So far i have been seeing steady results but i need that little extra push.

btw can you direct me to some good simple monohydrate creatine?
The stuff they have at GNC is crap and over priced.
And im weary to try the walmart six star creatine.

btw, any good multivitamins out there?
 
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I get my creatine from atlargenutrition.com its like $16 for 500grams which will last 3-4 months.

I use Source natural's Life Force multivitamin, but I only take 1 a day (not the 4 per label).

the Sticky on creatine explains how creatine 'works' during muscle contraction.
 
not exactly on topic BUT

if i would choose one only one supplement to take for gaining, as much as possible, lean muscle/mass.. which one is better to take creatine or amino acids?
 
only one supplement...a whey + casein blended protein powder.

No supplement is necessary at all. The term 'supplement' itself means "not primary"...in addition to that which is 'main'.

Now, assuming you ARE already eating enough to fuel muscle growth, I would go with creatine. Your diet really should already be covering amino acids. Your protein shake is also going to be loaded with BCAA's. Creatine will give you that extra push during your workouts which *should* translate to achieving a good level of hypertrophy, and thus set the stage for muscle growth.

Diet is really the most important though. Can't grow if you're not feeding.
 
how or when is it ideal to take creatine?? before e workout or after??

coz if it gives extra push im assuming before.. but i also read its good for recovery.. now im confused.. lol
 
for the 3rd time in this thread TIMING DOESN'T MATTER.

take your creatine EVERY DAY. period.

it takes WEEKS for creatine to build up and start working, not hours. thus timing isn't important, but consistent daily doses is.
 
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