When do you use creatine? Ive heard an hour before workout but what about the rest of the day? any other advice when using it?
Take it 2x a day, at least six hours apart. Dont take it w/i 30min of eating protien b/c it will fight for receptor sites. Dont load it and use 10-20g/day for the duration. Make sure you take it w/ a high glycemic drink.
I heard 2 hours before your workout take a teaspoon and have another teaspoon with your post workout shake.
That would be too soon. There is receptor downgrade, and taking it w/ your shake is not too good b/c the protien and creatine will fight for receptors. I would take some first thing in the am or mid morning, then more right after your workout, before you go home to give you 30 min b/f your post workout meal. If you eat right after, you could always take the creatine later. By taking it post workout and in the am, you will always have adequite levels of atp for afternoon workouts.