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Trenbolone Cycle Guide: Stacks And Dosages For Bulking And Cutting

Short‑answer





Daily dose: 3–5 g of creatine monohydrate (≈1 scoop)


When to take: Any time of day – most people prefer right after a workout, but you can also take it in the morning or with dinner.


With what? Just water or your normal post‑workout shake; no extra protein is required.







Why 3–5 g a day?



Phase Dose Duration


Loading (optional) 20 g/day (≈4×5 g) 5–7 days


Maintenance 3–5 g/day ≥ 8 weeks






A loading phase quickly raises intramuscular creatine stores, but a steady maintenance dose of 3–5 g is enough to keep those stores full after the first week.


The body’s capacity for creatine storage is limited (~140 mg/kg lean mass), so excess (e.g., >10 g/day) does not increase muscle levels and may cause GI upset or water retention.




3. Timing Relative to Workouts



Post‑Workout Primacy



Why post‑workout? Exercise increases GLUT4 receptor activity on skeletal muscle cells, enhancing insulin‑mediated glucose uptake for several hours afterward.


Creatine co‑administered with a carbohydrate source boosts insulin secretion, improving creatine transport into the cell.


Studies show higher intramuscular creatine after a single dose given immediately post‑workout versus pre‑workout.




Pre‑Workout Consideration



Taking creatine pre‑exercise (30–60 min before) can raise plasma levels slightly earlier but does not increase muscle uptake beyond post‑workout timing.


Some athletes prefer pre‑workout to avoid feeling heavy after a meal; however, the difference in efficacy is minimal.




Optimal Protocol



Post‑Exercise Meal – include a source of simple carbs (e.g., fruit juice or a banana) plus protein (milk, whey shake).


Creatine Dose – 3–5 g mixed into water or juice, consumed immediately after the workout.


Repeat Daily – maintain this routine for at least 4–6 weeks to allow muscle saturation.







Practical Take‑aways



Question Best Practice


Which protein? Whey isolate (~20 g) if you need fast digestion and low carb; casein (~25 g) before bed for slow release.


When to drink whey? 30–60 min after workout, or anytime when you’re hungry.


Is milk a good post‑workout protein? Yes—especially if you want extra carbs—but keep in mind the slower digestion compared to whey.


Can you use casein at night? Absolutely; it supplies amino acids over several hours and helps with muscle recovery during sleep.


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Final Take‑away




Protein source matters: Whey for speed, casein for endurance.


Timing is flexible but effective: Post‑workout or whenever you need a protein hit.


Milk can work: If you’re okay with a slower digestion and need extra carbs.


Nighttime recovery: Casein (or any slow‑digesting protein) is a smart choice to keep muscle repair going while you sleep.



Use these insights to tailor your diet to fit your training schedule, personal preferences, and performance goals. Happy fueling!

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