Ask Dr Nerenberg | Health and Fitness

How would I take creatine and whey protein at the same time?

I’m planning to start taking a creatine supplement to help me with my muscle gains. (I’m planning to buy CGT 10 by Optimum Nutrition) I already take whey protein before and after my work outs. Now I’m confused about how am I going to ingest these two supplements. Do I mix them both with milk or water together, or take them separately? I’ve heard for both creatine and whey that taking those before and after a workout gives best results. Can someone please tell me the techniques of ingesting these supplements and also how often and what time of the day I should take them?

Firstly you need a good carbohyrate source to go with your post workout drink as you need to replenish glycogen levels as fast as possible, try buying some WMS or slighty cheaper dextrose.

Creatine is best consumed with a High GI carb (like dextrose) or a sugary drink like grape juice.

Personally I take 5 grams of creatine a day. I put 2 grams preworkout along with BCAA’s, 10g of maltodextrin and 10g of dextrose.

I then have 3 grams post workout with 30g of whey, 20g of dextrose, 20g of maltodextrin 20g of oat bran and 5 g of glutamine.

Its down to personal preference mostly but to start with Id suggest just taking 5g with your postworkout nutrition. .

Body Building Tip Supplement Review CGT 10

Optimum Nutrition CGT-10 Wild Berry — 1.32 lbs $14.97 Optimum Nutrition’s CGT 10 is an advanced formula that combines three of the most effective ingredients available: Creatine, Glutamine & Taurine. Each serving of CGT-10 provides 5 grams of CreaPure brand Creatine Monohydrate, 3 grams of L-Glutamine and 2 grams of Taurine….

Optimum Creatine-Glutamine-Taurine, 30 servings …

Optimum Nutrition CGT-10 Lemon Lime — 1.32 lbs $16.04 Optimum Nutrition’s CGT 10 is an advanced formula that combines three of the most effective ingredients available: Creatine, Glutamine & Taurine. Each serving of CGT-10 provides 5 grams of CreaPure brand Creatine Monohydrate, 3 grams of L-Glutamine and 2 grams of Taurine….