Got free Creatine

[Insomniator]

Got a thing of Creatine free with some Protein I bought. Any use for a casual lifter?

 

[Roger Wilco]

It won't hurt. Don't try to do a loading phase or anything stupid like that. Just take the recommended serving size on the bottle once a day. It helps mostly with the recovery and rebuilding of muscle after a workout.

Creatine is extensively researched and considered very safe, but as always, be on the lookout for any side effects and do your own research.

 

[deadlyapp]

Creatine is pretty much as safe as it comes and one of the few things that will very likely provide muscle growth benefits.

If it's one of the standard creatines (eg not creatine HCl or buffered creatine) then taking 5g after lifting, once a day is a pretty standard dosage.

 

[Insomniator]

It is bpi Micronized Creatine 60x 5g. Guess I'll use it, though I think my pre workout has a few g already. Maybe I'll do half haha.

 

[deadlyapp]

It is bpi Micronized Creatine 60x 5g. Guess I'll use it, though I think my pre workout has a few g already. Maybe I'll do half haha.

Over-dosing on creatine doesn't really have any impact, other than it's costing you more money. People dose from 3g up to 10g daily, but the sweet spot is around 5g from the research I've seen. Not a huge impact between before or after workouts, but most research showed better after working out (not significantly though).

 

[pete6032]

Does creatine cut down recovery time from delayed soreness post workout?