Is it more effective taking creatine on its own as a supplement or in an intra/post workout recovery formula?
The general recommendation for creatine is 1g per 10kg of bodyweight per day. As long as you getting that intake per day whilst supplementing on creatine it really shouldn’t matter. However, it is advised that when taking creatine you should take it when your experiencing an insulin spike in the body as your body absorbs it more efficiently. Hence why you will see creatine used in most pre/intra/post workout formula’s – Also during training and post training the blood flow to the muscle sites is a lot higher and the chances of your muscles absorbing a lot more creatine is increased.
